Spiced roasted sweet potato and seasoned black beans in lettuce wraps with avocado and lime crema. A fiber-packed plant-based Mexican dinner.
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Preheat oven to 200C (400F). Cube sweet potato into 1cm pieces.
Toss sweet potato with olive oil, cumin, paprika, and salt. Roast 20 minutes.
Warm black beans in a saucepan with garlic, cumin, and a pinch of chili flakes.
Slice avocado and prepare lime wedges.
Mash a little avocado with lime juice, salt, and cilantro for a simple crema.
Assemble: lettuce cups with sweet potato, black beans, avocado, and crema.
Squeeze lime over the top and garnish with cilantro.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Preformed retinol is fat-soluble — this meal's fat content boosts absorption. Beta-carotene from vegetables converts to retinol inefficiently (~12:1).
Methylfolate (5-MTHF) is the bioavailable form, preferred over folic acid especially with MTHFR variants. Pair with B12 to keep the methylation cycle balanced.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.