The Anti-Inflammatory, Mediterranean Diet Dinner I Can’t Stop Making

Instead of encouraging you to just “eat better,” my job as a registered dietitian is to provide guidance based on facts. Luckily, the facts that point to the benefits of consuming a Mediterranean-style diet are strong. Research suggests that consuming plant-based foods with anti-inflammatory properties, such as those found in the Mediterranean diet, can improve heart and brain health and promote longevity. One of my favorite foods that fits into that category is sweet potatoes. I enjoy sweet potatoes several ways, but this recipe for Stuffed Sweet Potato with Hummus Dressing has become one of my family’s favorite go-to dinners.

Sweet potatoes are a pretty amazing food, and I’m not just saying that because I’m a dietitian. I appreciate that they’re 100% edible (no waste!) and also that, while they’re deliciously sweet, they can be enjoyed with savory ingredients too. And let’s not forget their bright orange hue, which is always impressive. As a chef, I appreciate their versatility and range of use, and as an RD, I value their nutritional properties, which boost health and protect against disease. 

Sweet potatoes are one of many foods with anti-inflammatory properties. Fatty fish, legumes and other vibrantly hued vegetables (like the kale that’s also in this recipe) also offer protective benefits against chronic inflammation. While forms of acute inflammation are normal and necessary for healing, inflammation over a long period of time can be damaging to body tissues and cause disease. One way to prevent chronic inflammation is consuming foods found in the Mediterranean diet, which include plants, olive oil, legumes and fish—all foods that can help fight inflammation.

This recipe is one of my favorite ways to enjoy three delicious anti-inflammatory foods; sweet potatoes, kale and black beans. The recipe begins with cooking the sweet potatoes in the microwave. While they’re cooking, you prepare the kale, first cleaning it and then cooking it along with a can of black beans. Once everything is cooked, it’s time to assemble the dish. The sweet potatoes are split open, topped with the kale and bean mixture, then drizzled with a simple sauce made with hummus and a bit of water. 

For me, this recipe is just the base for a variety of iterations. For example, I love using dried spices and fresh herbs in my cooking, so I’ll often add those. If I’m using dried ground spices, I’ll add a bit of extra-virgin olive oil to the saucepan and cook them for a minute or so before adding the kale and beans. I love the addition of chili powder, ground cumin and smoked paprika, but I also enjoy ground turmeric, cloves and cardamom. If I use leaves of dried herbs, like oregano or thyme, I’ll add those at the same time as the kale, because they benefit from a bit of hydration to help release flavor. As for fresh herbs, like cilantro and parsley, I’ll finely chop and add them as a garnish. 

The toppings are often something I’ll mix and match, swapping in another leafy green, like spinach for the kale and another type of legume, like garbanzos, for the black beans. If I have leftover cooked veggies, I’ll add those and, since I enjoy heat, I almost always add a dash of some kind of hot sauce. Pickled veggies also add the perfect crunchy, zesty bite to finish things, so I’ll often add pickled red onions, which I almost always have on hand. For a bit more plant-based protein, I’ll add nuts or seeds. Some of my favorite additions are chopped walnuts and pumpkin seeds.

While I enjoy the recipe as written, I have one recommendation: season the sweet potato before topping it. After splitting the potato open, I like to mash the flesh with the back of a fork and then add a bit of salt and pepper before mixing it together and then topping. This ensures that each bite is full of flavor. If you’re concerned about sodium, keep the salt addition small and opt for no-salt-added canned beans. Another option is to add some hummus to mix in and use for flavor, but a squeeze of lemon juice is also delicious. Adding a drizzle of prepared pesto or chimichurri is also an easy way to add more flavor to the dish. A teaspoon or two are all you need.

If you want to enjoy more delicious, plant-based meals that follow a Mediterranean eating pattern, then you’ll want to include this Stuffed Sweet Potato with Hummus Dressing in your repertoire. It’s simple but also customizable and the perfect way to enjoy anti-inflammatory foods that can benefit and boost overall health.