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
- 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.
- 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.
- 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
- 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
- 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.
- 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
- 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.
- 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).
- 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
- 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.
- 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