Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Rice and Bean Casserole with Sweet Potatoes


  • Author: Lana
  • Total Time: 1hour 15minutes

Ingredients

Scale

For the Casserole:

  • 1 cup long-grain brown rice: A hearty and nutritious grain that forms the base of the casserole.
  • 1 can (15 oz) black beans: Rich in protein and fiber, black beans add texture and substance to the dish. Be sure to drain and rinse them.
  • 2 medium sweet potatoes: Peeled and cubed, these sweet potatoes add a natural sweetness and a hearty texture when baked.
  • 1 medium onion: Chopped, to provide flavor and depth to the casserole.
  • 2 cloves garlic: Minced, for a fragrant and savory base.
  • 1 ½ cups vegetable broth: Use low-sodium vegetable broth to add moisture and flavor to the casserole.
  • 1 tablespoon olive oil: For roasting the sweet potatoes and sautéing the vegetables.
  • 1 teaspoon ground cumin: Adds an earthy, warming spice that enhances the savory profile of the dish.
  • 1 teaspoon smoked paprika: For a subtle smokiness that pairs well with the sweetness of the potatoes.
  • 1 teaspoon ground turmeric: Gives the casserole a beautiful golden color and a mild, aromatic flavor.
  • 1 teaspoon dried oregano: Adds an herbaceous note to the dish.
  • Salt and pepper: To taste, ensuring the casserole is well-seasoned.

For the Topping:

  • ½ cup shredded cheese (optional, for a non-vegan version): Cheddar, mozzarella, or any cheese you prefer can be used to top the casserole and add richness.
  • Fresh cilantro or parsley: Chopped, for a fresh, herby garnish that adds color and brightness to the dish.

Optional Add-Ins:

  • 1 cup corn kernels: Either fresh or frozen, corn adds a burst of sweetness and color.
  • 1 bell pepper: Chopped, for an additional layer of flavor and crunch.
  • 1 tablespoon lime juice: Adds a zesty touch just before serving.
  • Chili flakes: For those who like a little heat, adding a pinch of chili flakes can bring an extra kick to the dish.

Instructions

FIRST STEP: PREPARE THE SWEET POTATOES

  1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C). This high temperature will help roast the sweet potatoes to perfection, bringing out their natural sweetness.
  2. Prepare the Sweet Potatoes: Peel and cube the sweet potatoes into 1-inch pieces. Try to keep the pieces relatively uniform in size to ensure even cooking.
  3. Roast the Sweet Potatoes: In a large mixing bowl, toss the sweet potato cubes with 1 tablespoon of olive oil, ½ teaspoon of salt, ¼ teaspoon of black pepper, smoked paprika, and cumin. Spread the seasoned sweet potatoes in a single layer on a baking sheet and roast them in the preheated oven for 25-30 minutes, or until they’re tender and slightly caramelized. Stir halfway through to ensure even roasting.

SECOND STEP: COOK THE RICE

  1. Cook the Rice: While the sweet potatoes are roasting, prepare the rice. In a medium pot, combine 1 cup of brown rice with 2 cups of vegetable broth. Bring to a boil over high heat, then reduce to a simmer and cover. Let it cook for about 40-45 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes before fluffing it with a fork.

THIRD STEP: SAUTÉ THE VEGETABLES

  1. Sauté the Onion and Garlic: While the rice and sweet potatoes are cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until it becomes soft and translucent.
  2. Add the Garlic and Spices: Stir in the minced garlic and cook for another 1-2 minutes until fragrant. Add the ground turmeric, oregano, cumin, and salt. Stir well to coat the onions and garlic with the spices.

FOURTH STEP: ASSEMBLE THE CASSEROLE

  1. Combine Ingredients: In a large mixing bowl, combine the cooked rice, sautéed onion and garlic mixture, black beans, and roasted sweet potatoes. Stir until everything is well mixed.
  2. Transfer to a Baking Dish: Transfer the mixture into a greased 9×13-inch baking dish and spread it out evenly. If you like, sprinkle the shredded cheese over the top for a cheesy, golden crust (this step is optional for a vegan version).
  3. Bake the Casserole: Cover the casserole with aluminum foil and bake at 375°F (190°C) for 20-25 minutes. This helps the flavors meld together. If you’ve added cheese, remove the foil during the last 5-10 minutes to allow the cheese to melt and become bubbly.

FINAL STEP: GARNISH AND SERVE

  1. Garnish: Once the casserole is baked, remove it from the oven and let it cool for a few minutes. Garnish with freshly chopped cilantro or parsley for a burst of color and freshness.
  2. Serve: Slice the casserole into servings and enjoy! For an added burst of flavor, drizzle with lime juice or top with a few chili flakes if you prefer some heat.
  • Prep Time: 15minutes

Nutrition

  • Serving Size: 8
  • Calories: 350
  • Fat: 6g
  • Carbohydrates: 60g
  • Fiber: 8g
  • Protein: 12g