Sweet Potato Black Bean Skillet – Budget Meal Prep (One-Pan, Vegan, Gluten-Free)

Sweet Potato Black Bean Skillet – Budget Meal Prep (One-Pan, Vegan, Gluten-Free)

KEY INFO

Total Cost: $4.80 for 5 portions
Cost Per Portion: $0.96

Cost Breakdown Per Portion:
– Sweet potatoes: $0.35
– Black beans (dried): $0.15
– Onion/bell pepper: $0.20
– Spices/oil: $0.10
– Rice (served with): $0.16

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 5
Difficulty Level: Beginner
Dietary Tags: Vegan, gluten-free, dairy-free, high-fiber

EQUIPMENT NEEDED

Essential Tools:
– Large skillet or sauté pan
– Sharp knife
– Cutting board
– Wooden spoon
– 5 meal prep containers

Budget Alternatives:
– Any wide, heavy-bottomed pan works instead of a dedicated skillet
– Glass jars or reusable containers instead of purpose-built meal prep boxes
– Large spoon instead of wooden spoon

INGREDIENTS

In Order of Use:

Main Components:
– 2 large sweet potatoes, diced (900g/2 lbs) [substitute: butternut squash]
– 1 large onion, diced (250g/9 oz)
– 1 red bell pepper, diced (150g/5 oz) [substitute: any color pepper or frozen peppers]
– 240g (1½ cups) dried black beans, soaked overnight [substitute: 2 x 400g/14 oz cans, drained]
– 2 tbsp olive oil (30ml)

Seasonings:
– 3 cloves garlic, minced [substitute: 1 tsp garlic powder]
– 2 tsp ground cumin
– 1 tsp smoked paprika
– ½ tsp chili powder [adjust to taste]
– 1 tsp salt
– ½ tsp black pepper
– 480ml (2 cups) vegetable stock [substitute: water + 1 stock cube]

To Serve:
– 250g (1¼ cups) brown rice, cooked [substitute: quinoa, couscous]
– Fresh lime wedges (optional)
– Fresh coriander, chopped (optional)

METHOD

1. 1. Cook your beans first if using dried ones.
      Simmer soaked black beans in plenty of water for 45-60 minutes until tender.
      Drain and set aside.
   2. Prep all vegetables while beans cook.
      Dice sweet potatoes into 1.5cm (½ inch) cubes for even cooking.
      Keep onions and peppers in separate bowls.
   3. Heat oil in your largest skillet over medium-high heat.
      Add diced sweet potatoes in a single layer.
      Don’t stir for 3-4 minutes – let them get golden.

1. 1. Add onions to the pan once potatoes start browning.
      Stir everything together and cook for 5 minutes until onions soften.
   2. Toss in bell peppers and garlic.
      Cook for 2 more minutes until fragrant.
   3. Season everything with spices.
      Add cumin, paprika, chili powder, salt, and pepper.
      Stir constantly for 30 seconds to bloom the spices.
   4. Pour in your cooked beans and stock.
      Bring to a gentle bubble, then reduce heat to low.
      Cover and simmer for 12-15 minutes until sweet potatoes are fork-tender.

1. Taste and adjust seasoning.
   Add more salt, spice, or a squeeze of lime juice as needed.
2. Cool completely before portioning.
   This prevents condensation and soggy meals.

CRUCIAL TIPS

Money-Saving Strategies:
• Buy sweet potatoes in bulk when on offer – they store for weeks
• Dried beans cost 60% less than canned – soak a big batch and freeze portions
• Shop ethnic grocery stores for cheaper spices in larger quantities
• Use frozen peppers when fresh ones cost more than $2 per kg

Success Essentials:
• Don’t skip the browning step – it creates deeper flavor that makes budget meals taste expensive
• Cut vegetables uniformly or they’ll cook unevenly
• Let spices bloom in the hot oil for 30 seconds – this transforms their flavor
• Cool completely before sealing containers to prevent soggy meals

Storage Instructions:
– Refrigerate up to 5 days in airtight containers
– Freeze portions for up to 3 months
– Reheat in microwave with 1 tbsp water to prevent drying out

Scaling Tips:
– Double the recipe easily – just use your largest pan or cook in batches
– Freeze half the portions for next week’s prep
– Spices don’t need doubling exactly – increase by 1.5x instead

Common Mistakes to Avoid:
• Overcrowding the pan (steam instead of browning)
• Adding salt too early (draws out moisture)
• Not tasting before portioning (underseasoned food is depressing food)

Flavor Variations:
• Mexican: Add jalapeños, top with avocado and lime
• Indian: Use curry powder instead of cumin, add coconut milk
• Mediterranean: Swap beans for chickpeas, add olives and feta
• Moroccan: Add cinnamon, dried fruit, and almonds

Price Level: Very inexpensive (under $1 per portion)

This recipe proves that eating well on a budget isn’t about sacrificing flavor or nutrition – it’s about understanding which ingredients give you the biggest impact for your money.

The combination of sweet potatoes and black beans creates a complete protein while keeping costs incredibly low.

I’ve served this to friends who had no idea it cost less than a pound per portion.

The secret lies in building layers of flavor through proper browning and spice blooming – techniques that cost nothing extra but make budget ingredients taste like something from an expensive restaurant.

When you master this formula, you’ll never look at meal prep the same way again.