Craving a meal that’s equal parts comforting, nutritious, and incredibly easy to whip up? Look no further! This Cheesy Sweet Potato and Black Bean Bake is the ultimate one-pan wonder. It’s a vibrant, protein-packed casserole where sweet potatoes, hearty black beans, and edamame mingle in a creamy, cheesy sauce with a subtle kick from green chiles. Perfect for a cozy weeknight dinner, this dish is guaranteed to become a new family favorite.
Ingredients
• 2 cups / 475 ml water
• 1 1/2 cups / 225 g chopped, peeled sweet potato
• 1 cup / 185 g uncooked long grain white rice
• 1 teaspoon / 6 g salt, divided
• 1 15-ounce / 425 g can black beans, rinsed and drained
• 1 1/2 cups / 225 g frozen shelled edamame, thawed
• 1 cup / 113 g shredded Monterey Jack cheese, divided
• 1 cup / 230 g sour cream
• 1 4-ounce / 113 g can diced green chile peppers, undrained
• 1/4 cup / 25 g chopped green onions
• 2 tablespoons / 16 g all-purpose flour
• 1 tablespoon snipped fresh sage
• 2 cloves garlic, minced
• Toasted pumpkin seeds, pepitas, for serving, optional
Instructions
1. Preheat your oven to 350°F / 175°C. In a medium saucepan, bring the water to a rolling boil. Stir in the chopped sweet potato, uncooked rice, and 1/2 teaspoon of salt. Bring it back to a boil, then reduce the heat to low, cover, and simmer for about 20 minutes, or until all the liquid has been absorbed and the rice is tender.
2. While the rice and sweet potatoes are cooking, prepare the creamy base. In a large mixing bowl, combine the rinsed black beans, thawed edamame, half of the shredded Monterey Jack cheese (1/2 cup / 56 g), sour cream, undrained green chiles, chopped green onions, flour, fresh sage, minced garlic, and the remaining 1/2 teaspoon of salt. Once the rice mixture is cooked, gently fold it into the bowl until everything is well combined.
3. Pour the mixture into an ungreased 2-quart / 1.9-liter casserole dish and spread it into an even layer. Sprinkle the remaining half of the Monterey Jack cheese over the top. Bake uncovered for 30 minutes, or until the casserole is hot and bubbly and the cheese is melted and golden. Let it rest for a few minutes before serving. Garnish with toasted pumpkin seeds, if desired.
Nutritional Information
• PER SERVING: 378 cal., 15 g total fat (8 g sat. fat), 36 mg chol., 773 mg sodium, 48 g carb., 7 g fiber, 16 g pro.
Pro Tips
• To make this dish vegan, simply swap the Monterey Jack cheese for your favorite dairy-free shredded cheese and use a plant-based sour cream alternative.
• For a boost of whole grains and a nuttier flavor, substitute the white rice with brown rice or quinoa. You may need to adjust the cooking time and liquid amount accordingly.
• This casserole is perfect for meal prep! Assemble it completely, cover, and refrigerate for up to 2 days before baking. You may need to add 5-10 minutes to the bake time when cooking from cold.
FAQ
Q: Is this sweet potato black bean bake a good source of vegetarian protein?
A: Absolutely! This casserole is packed with plant-based protein. The primary sources are the black beans and edamame, with additional protein from the Monterey Jack cheese and sour cream. Each serving contains approximately 16 grams of protein, making it a satisfying and complete vegetarian meal.
Q: How can I make this vegetarian casserole vegan?
A: Making this recipe vegan is simple. Swap the Monterey Jack cheese for your favorite dairy-free shredded cheese alternative (like a cheddar or mozzarella style). For the sour cream, use a plant-based sour cream substitute, which is readily available in most grocery stores.
Q: Can this sweet potato casserole be made gluten-free?
A: Yes, you can easily adapt this recipe to be gluten-free. The only ingredient containing gluten is the all-purpose flour. Simply substitute it with an equal amount of a gluten-free all-purpose flour blend or use 1 tablespoon of cornstarch to thicken the sauce instead.
Q: What’s the best way to store and reheat this casserole?
A: This casserole is great for leftovers and meal prep. Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, you can microwave individual portions or place the entire casserole dish back in a 350°F / 175°C oven until heated through.
