One Dish Black Bean Sweet Potato Casserole

by | Jan 30, 2019 | Uncategorized

Mexican, vegetarian & comforting one dish casserole. Filled with black beans, sweet potatoes, salsa and topped with cheese. 

There will be little clean up after making this. All the ingredients are mixed together in the pyrex and do not require to be pre-cooked before assembling the casserole. 

1/8 of the recipe has a whopping 12g of fibre! Thats almost 1/2 of your daily needs! The fibre comes from the black beans (which are high in soluble fibre, the kind that helps lower blood sugar and LDL cholesterol) and the many veggies in this recipe. I left the skin on the sweet potatoes and recommend you do to as a way to boost the fibre!

You can make this dish and enjoy the leftovers throughout the week – it tastes great reheated.


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One Dish Black Bean and Sweet Potato Casserole

Comforting vegetarian meal that works well for meal prep.

Course Main Course
Cuisine Mexican
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 8
Calories 340 kcal

Ingredients

  • 2 cans black beans, drained and rinsed
  • 3 cup sweet potatoes, diced into small pieces 1cm by 1-2cm in size
  • 1.5 cup salsa (I used pineapple salsa, use any kind you like!)
  • 1 cup canned diced tomatoes, drained of liquid
  • 2 red peppers, diced (diced into pieces about 2-3x the size of the sweet potatoes)
  • 1/2 sweet onion, diced (diced into pieces about 2-3x the size of the sweet potatoes
  • 2 tbsp chili powder
  • 1.5 tsp cumin
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/2 tsp cayenne pepper (optional)
  • 2 cups shredded cheddar cheese
  • salt and pepper to taste

Instructions

  1. Preheat oven to 400F. 

  2. Dice the sweet potatoes into small pieces (about 1 cm by 1-2cm). Because they are a root vegetable and will take longer to cook than the other vegetables, you want them to be smaller than the peppers and onions so they cook evenly. 3 cups is about 1.5 medium sweet potatoes. Add these to a 9 x 13 pyrex dish. 

  3. Add the black beans, peppers and onions and stir. Add the salsa, canned & drained tomatoes and stir so everything is evenly distributed. Then add the spices and mix well to combine. 

  4. Place in the oven and bake for 40 minutes. Check on the casserole at 30 minutes to test the firmness of the sweet potatoes. If they feel soft, stop at 30 minutes of cooking. If they are still somewhat firm, place back in the oven for another 10 minutes. 

  5. Remove from the oven and top with shredded cheese. Place back in the oven and bake for another 5-10 minutes until cheese is melted.

  6. Enjoy! Add your choice of toppings like sour cream or Greek yogurt, avocado or guacamole. 

-Andrea Docherty, RD