Mairlyn Smith shows us this great family friendly casserole is a variation on a traditional shepherd’s pie. Serve with a tossed green salad and you are in the health zone.
Mexi meatless shepherd’s pie
Ingredients:
2 lb (1 kg) sweet potatoes, scrubbed well and pierced all over with a fork
1 tbsp (15 mL) canola oil
1 onion, chopped
1 red pepper, diced
2 cloves garlic, minced
2 tsp (10 mL) ground cumin
One – 540 mL (19 oz) can black beans no salt added, well rinsed and drained
1 cup (250 mL) cooked quinoa made with water
1 cup (250 mL) frozen corn kernels, no need to thaw
1 cup (250 mL) mild or medium salsa, deli style found in the deli department
¼ cup (60 mL) light sour cream
¼ cup (60 mL) finely chopped cilantro
¼ cup (60 mL) thinly sliced green onion
¼ tsp (1 mL) freshly ground black pepper (optional)
Method:
1. Preheat the oven to 350°F (180°C). Bake the sweet potatoes for 60 minutes or until tender. (Alternately, cook in the microwave on High for 7 to 10 minutes.) Cool until easy to handle.
2. Lightly grease an 8 cup (2 L) baking dish with canola oil spray or oil. Set aside.
3. In a large Dutch oven over medium heat oil and add the onion, red pepper, garlic and cumin. Cook, stirring often, for 5 to 7 minutes. Stir in the black beans, quinoa, corn and salsa until well combined. Remove from the heat.
4. Pour into prepared pan. If you used a microwave to cook the sweet potatoes preheat oven to 350°F (180°C).
5. Meanwhile, cut the cooled sweet potatoes in half and scrape out the flesh. (Discard the skins) Mash the sweet potato well with the sour cream. Stir in the cilantro. Season with pepper if desired.
6. For a rustic look spoon the sweet potato mixture over the quinoa mixture in heaping teaspoonfuls. (If you like more conformity – spoon on and spread out). Transfer to the preheated oven. Bake for 30 minutes or until heated through and bubbly. Sprinkle the top of the casserole with green onion or coriander (if using) to garnish.
Per serving: (1 ½ cups/375 mL) 413 calories, 6 g fat, 1 g sat. fat, 2 mg cholesterol, 544 mg sodium, 75 g carbohydrates, 13 g fibre, 24 g sugars, 13 g protein. Excellent source of vitamin A and vitamin C.
Courtesy Amy Snider-Whitson PHEc