Sweet Potato Tacos with a Spicy Yogurt Sauce

by Anjali @ The Picky Eater on March 13, 2012

Sweet Potatoes and Greek Yogurt.

Not the traditional ingredients you’d normally find in a taco, right?

It doesn’t matter – because these are some of the most delicious tacos you’ll ever have!

When I told the husband I’d be making these tacos, he was surprisingly ok with (not freaked out by) the sweet potatoes. Then I said, “how do you feel about having a sour-creamy-type sauce instead of using cheese?” He said “sure.”

Ok, ok. I didn’t tell him it was yogurt. But the funny thing is, I wasn’t deliberately trying to sneak the yogurt in – I was just having an imprecise moment as I tried to multitask and I didn’t even think twice about it.

As the husband ate the tacos, he said they were “pretty good.” Then I asked him if he wanted more yogurt sauce.

He looked at me and said, “you mean sour cream?”

I smiled and I said, “actually it’s Greek Yogurt! You couldn’t tell right?”

He made a face and he said, “you tricked me!” ……… “well maybe I could tell, it was a little thicker….”

But honestly, he couldn’t really tell πŸ™‚ I think he was more fake-annoyed that I snuck in the yogurt into this dish, and that it basically tasted just like sour cream. And he ended up eating almost 4 of these tacos. So I’d say that the yogurt sauce worked pretty well!

I loved the sweet / spicy flavor of these tacos. And between the black beans, sweet potatoes, veggies, and 0% Greek Yogurt – this is soo good for you!

The Ingredients

  • 1.5 sweet potatoes, cut into small cubes
  • 2 carrots, diced
  • 1 red onion, diced
  • Cilantro, diced (it’s a garnish, so use as much as you like)
  • 1/2 heaping tsp chili powder (I would use about 1-1.5 tsp to increase the spiciness of the dish)
  • 1 tsp paprika (I would use 2 tsp, again to increase the spice)
  • 1/2 heaping tsp cumin (I would use 1-1.5 tsp)
  • 1/8 tsp cayenne pepper (optional, if you like it spicy)
  • 4-5 cloves garlic, minced
  • 1 15 oz can refried black beans
  • Taco seasoning, to taste
  • 1 6oz container of 0% Greek Yogurt
  • 12 Corn tortillas
  • 1 Tbsp olive oil

The Directions

Step 1: Cut up your veggies: sweet potatoes, onions, and carrots. Meanwhile, heat the black beans over low heat and add taco seasoning to taste (the more you add, the spicier it will be. I used a couple tsp)

Step 2: Saute the onions, carrots, sweet potatoes in olive oil over medium heat. Add in the garlic, chili powder, cumin, paprika, and cayenne if you’re using it. Let the mixture cook until the potatoes are soft. (If you want it to cook quickly, cover the pan and just stir every couple minutes)

Step 3: While the veggies are cooking, chop your cilantro and set aside.

Step 4: Prepare your yogurt sauce. Empty the Greek Yogurt into a bowl, and stir in a couple tsp of taco seasoning (taste it periodically to make sure it’s achieved the spice level you want). Add 1-2 Tbsp water to thin out the yogurt mixture (the more water you add, the thinner it will get). Mix everything together until the yogurt is smooth.

Once it’s mixed completely, it will look like this:

Step 5: Begin assembling your tacos! Heat up your corn tortillas, and on each tortilla put: 2-3 Tbsp refried black beans, 1/3 cup of the veggie mixture, 1-3 Tbsp of the yogurt mixture (depending on how much sauce you want), and a sprinkle of cilantro.

Eat ’em while they’re hot!

I LOVED these tacos. The sweet potatoes became creamy after they were cooked and mixed in with the black beans perfectly. The carrots still had a bite to them which gave the veggies a bit more texture. The yogurt sauce cooled things down and was silky and delicious. And cilantro – I know, you either love it or you hate it. I happen to love it. We’ll definitely be having these again soon!

Β 

Sweet Potato Tacos with a Spicy Yogurt Sauce

Yield: 12 tacos

Serving Size: 2 tacos

Calories per serving: 315

Fat per serving: 6g

Nutritional Info Per Serving (2 tacos): 315 Calories, 6g Fat, 365.9mg Sodium, 53.9g Carbs, 10.2g Fiber, 8.4g Sugar, 12.4g Protein

Ingredients

  • 1.5 sweet potatoes, cut into small cubes
  • 2 carrots, diced
  • 1 red onion, diced
  • Cilantro, diced (it’s a garnish, so use as much as you like)
  • 1/2 heaping tsp chili powder (I would use about 1-1.5 tsp to increase the spiciness of the dish)
  • 1 tsp paprika (I would use 2 tsp, again to increase the spice)
  • 1/2 heaping tsp cumin (I would use 1-1.5 tsp)
  • 1/8 tsp cayenne pepper (optional, if you like it spicy)
  • 4-5 cloves garlic, minced
  • 1 15 oz can refried black beans
  • Taco seasoning, to taste
  • 1 6oz container of 0% Greek Yogurt
  • 12 Corn tortillas
  • 1 Tbsp olive oil

Directions

  1. Cut up your veggies: sweet potatoes, onions, and carrots. Meanwhile, heat the black beans over low heat and add taco seasoning to taste (the more you add, the spicier it will be. I used a couple tsp)
  2. Saute the onions, carrots, sweet potatoes in olive oil over medium heat. Add in the garlic, chili powder, cumin, paprika, and cayenne if you’re using it. Let the mixture cook until the potatoes are soft. (If you want it to cook quickly, cover the pan and just stir every couple minutes)
  3. While the veggies are cooking, chop your cilantro and set aside.
  4. Prepare your yogurt sauce. Empty the Greek Yogurt into a bowl, and stir in a couple tsp of taco seasoning (taste it periodically to make sure it’s achieved the spice level you want). Add 1-2 Tbsp water to thin out the yogurt mixture (the more water you add, the thinner it will get). Mix everything together until the yogurt is smooth.
  5. Begin assembling your tacos! Heat up your corn tortillas, and on each tortilla put: 2-3 Tbsp refried black beans, 1/3 cup of the veggie mixture, 1-3 Tbsp of the yogurt mixture (depending on how much sauce you want), and a sprinkle of cilantro.
http://pickyeaterblog.com/sweet-potato-tacos-with-a-spicy-yogurt-sauce/

{ 38 comments… read them below or add one }

Suzi March 13, 2012 at 3:23 pm

Wow, these tacos look fantastic. The sweet potatoes are a very nice addition too. Beautiful photos, I need to make this.

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Anjali @ The Picky Eater March 13, 2012 at 3:29 pm

Thank you so much Suzi! Can’t wait to hear what you think when you try it! πŸ™‚

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Emily March 13, 2012 at 6:03 pm

These look amazing thank you so much for sharing! I am making these without a doubt!

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Anjali @ The Picky Eater March 13, 2012 at 9:27 pm

Yaay!! So glad to hear that Emily! I’m sure you will love them! πŸ™‚

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Adrienne @ Culinary.net March 14, 2012 at 1:10 pm

These look delicious – I especially love the Greek yogurt sauce. Thanks for sharing πŸ™‚

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Anjali @ The Picky Eater March 14, 2012 at 2:52 pm

Thanks so much Adrienne! The sauce was one of my favorite parts of the dish!

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Alessandra March 15, 2012 at 2:18 am

I just wanted to say these look amazing, and I found it very funny to read about the yogurt situation because I have two very picky eaters in my house, the first being my husband, and getting them to eat everything without finding creative ways to hide it in their food is sometimes hard, I love Greek yogurt!!!

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Anjali @ The Picky Eater March 16, 2012 at 10:01 am

Thanks so much Alessandra!! Let me know if your picky eaters enjoy the Greek yogurt sauce (and if they think it’s sour cream like my hubby did!)

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Sara Grafton March 15, 2012 at 8:03 pm

Is there a vegan alternative to Greek yogurt for the sauce? I am looking for vegan recipes for when family visits. Thanks!

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Anjali @ The Picky Eater March 16, 2012 at 9:58 am

You could try making it with soy yogurt, or you could also use silken tofu, a splash of soy milk, and add a ton of spices (cumin, paprika, cayenne, etc) and you’d probably get the same effect! Hope that helps!

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Alyssia March 16, 2012 at 11:59 am

These recipes look awesome! According to the Natural Standard database, yogurt is a great source of probiotics, which may be used to treat problems in the stomach and intestines. However, only certain types have been shown to work in the digestive tract, including Lactobacillus and Bifidobacterium. What a great way to incorporate a healthier option into this great dish.

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Anjali @ The Picky Eater March 16, 2012 at 3:28 pm

Thanks Alyssia!

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Ameena March 16, 2012 at 12:36 pm

So funny…husbands are so easy to trick, aren’t they? I do the same thing all the time.

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Anjali @ The Picky Eater March 16, 2012 at 3:28 pm

Haha yeah! I mean if it tastes the same (or better than) the less healthy version – I feel like it’s totally ok πŸ™‚

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Sandi March 20, 2012 at 6:48 pm

Hello, I’m just wondering how many servings this recipe makes and how many corn tortilla’s to use?

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Anjali @ The Picky Eater March 20, 2012 at 6:52 pm

Oh good point! This recipe makes 6 tacos – so about 6 servings, and you should get 6 corn tortillas (one per taco). I’ve updated the recipe to include that information too. Hope you like it!

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Ewa@daybite.com March 22, 2012 at 11:13 pm

Great idea! Can I replace yogurt for sour cream? do you recommend yogurt?

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Anjali @ The Picky Eater March 24, 2012 at 11:03 pm

Thanks Ewa!! I’d recommend Greek Yogurt because it’s healthier than sour cream and virtually tastes the same πŸ™‚ Hope that helps!

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Katie March 23, 2012 at 5:13 pm

I made these for dinner tonight and they were wonderful and super easy! Thanks for sharing the recipe. I made them exactly the same except I used Trader Joe’s diced onion, garlic and shallots mixture instead of preparing and dicing everything myself. I also used a smoky paprika chipotle seasoning on the sweet potato’s.

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Anjali @ The Picky Eater March 24, 2012 at 11:20 pm

Yay!!! I’m so glad you liked them! Love the idea of using that paprika chipotle seasoning – I’ll have to try that next time!

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Ryan March 23, 2012 at 9:50 pm

I love your blog, and this recipe is exceedingly fantastic. Great, inventive use of ingredients! I have this pinned on Pinterest and featured on my site!

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Anjali @ The Picky Eater March 24, 2012 at 11:20 pm

Thank you so much Ryan!! So glad you like it! πŸ™‚

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Kammie @ Sensual Appeal March 24, 2012 at 9:23 am

This looks delicious! I might have to try them asap, just without the beans. Or is there something I could sub for beans? I’m just not a big fan of beans haha

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Anjali @ The Picky Eater March 24, 2012 at 11:23 pm

Thanks so much! Hmmm – if you dislike all beans (including spiced chickpeas and lentils – which would be the first alternative substitute I’d suggest) – you could try substituting mashed avocado with cilantro, onions, and lime juice for the beans. Let me know if that works and how it turns out!

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Rachel September 25, 2012 at 12:56 pm

Great recipe!! Can’t wait to try it this weekend!! πŸ™‚

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Anjali @ The Picky Eater September 27, 2012 at 5:45 pm

Yay! Thanks Rachel – I’m sure you will love it!

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Reily October 18, 2012 at 8:03 pm

Made these tonight. My boyfriend opted out and just made regular chicken tacos (even after I made fun of him for being boring). BUT OMG I could not care less, it just meant more for me. These were amazing! And I absolutely loved the sauce. I added some guac and salsa to mine (took away the cilantro too, can’t stand that stuff, i Know i’m weird).

but overall, thanks for the great dinner idea. was DELICIOUS!!!

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Anjali @ The Picky Eater October 21, 2012 at 12:41 am

Haha! I love that you made these a dinner for one (despite your boyfriend opting out) – and I’m so glad you liked the recipe!! You know, my husband actually doesn’t like raw cilantro either – so you’re not alone πŸ™‚ It’s definitely a love-hate ingredient (I happen to enjoy it, but I know other people who don’t) Guac and salsa are perfect additions too!

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Katie February 2, 2013 at 10:34 am

I make this recipe over and over. It’s just that good!

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Anjali @ The Picky Eater February 5, 2013 at 10:17 am

Awww yay!! This is one of my favorites too! πŸ™‚

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Madhuri August 25, 2013 at 5:10 pm

Hi Anjali!
I tried your sweet potato tacos with spicy yogurt sauce, and the enchilada lasagna over the weekend..and they were so amazing! Thank you so much for sharing your recipes! They were quick and easy, and of course delicious! I just wanted to let you know that you are such a great inspiration!!

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Anjali @ The Picky Eater August 26, 2013 at 5:01 pm

Awww thank you so much for your kind words Madhuri!! I’m so glad that you’ve been enjoying my recipes and that they were easy to make!! Can’t wait to hear which ones you try next – I’m sure you will love them!

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Andy August 27, 2013 at 8:50 am

Hey again,
I forgot to comment on these tacos. They were AMAZING! THANK YOU! They are so flavorful and healthy. I love it. The one thing I did do is add chilli powder to the yogurt mix to make it extra spicy (I think next time I’ll get spicy taco seasoning though!) Thanks again! By the way, your trip to Italy looks amazing. Jealous! πŸ˜‰ Thank you!

Andy

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Anjali @ The Picky Eater August 27, 2013 at 7:37 pm

Yayyy! That is so great! Love the chili powder idea too πŸ™‚ And I’m so glad you liked my Italy photos!! It really was amazing — you have to make a trip out there when you get a chance! Hope you’re well, thanks again!

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Anthony Lozen September 6, 2013 at 4:08 pm

I’m going to make these tomorrow πŸ˜‰ I managed to catch my mom when she was going to head to the store so she’s going to use my debit card to buy the ingredients…. I really hope I like it, though the catch would be the sweet potatos because I remember trying them before but not liking them but hey, I could try again, and who knows sauteing them might help. Though Im removing the onions on the case my mom eats them because she hates them while I love them well C’est La Vie. Anyways I hope it turns out well…. I might share it with my mom’s coworkers.. I did bribe my Math teacher to get me a chocolate eclair before with chicken Cordon Bleu.. decisions decisions

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Anjali @ The Picky Eater September 6, 2013 at 11:57 pm

Oh yay!! I’m glad you were able to get the ingredients – that’s great. Hopefully you like the sweet potatoes in this recipe – the key is to cut them into bite sized chunks and saute them so they’re slightly crispy. You could always add the onions to your portion and leave them out for your mom, because I think the onions are delicious in this recipe! Keep me posted on how it goes!

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Anthony Lozen September 7, 2013 at 4:12 pm

I liked it very much and so did my mom and her boyfriend , I tried the sauce and its a good thing we bought two yogurts cause one had too much seasoning so I started a new one and added some taco seasoning and chili powder and it tasted like a taco but yeah it was really good! Now to eat the rest.

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Anjali @ The Picky Eater September 9, 2013 at 8:43 pm

Hooray!!! That is great news Anthony! So glad to hear this was a success! πŸ™‚

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