Mexi Meatless Shepherd’s Pie

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 zone — the healthy zone!

Makes 6 cups (1.5 L) sauce • One serving = 1½ cups (375 mL)

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
1 can (19 oz/540 mL) black beans, no salt added, well rinsed and drained
1 cup (250 mL) cooked quinoa made with water
1 cup (250 mL) frozen corn, no need to thaw
1 cup (250 mL) mild or medium salsa, deli-style
¼ cup (60 mL) light sour cream
¼ cup (60 mL) finely chopped coriander
¼ tsp (1 mL) freshly ground black pepper (optional)
¼ cup (60 mL) thinly sliced spring onion or chopped coriander for garnish

How To:

Preheat the oven to 350°F (175°C). Bake the sweet potatoes for 60 minutes, or until tender. Alternatively, microwave at High for 8 to 12 minutes. Cool until easy to handle.
Lightly grease an 8-cup (2 L) baking dish with canola oil or line with wet baking paper. Set aside.
In a large soup pot or flameproof casserole dish, heat the oil over medium heat. Add the onion, red pepper, garlic and cumin. Cook, stirring often, for 5 to 7 minutes. Stir in the black beans, cooked quinoa, corn and salsa until well combined. Remove from heat.
Pour into the prepared pan. If you used a microwave to cook the sweet potatoes, at this point preheat the oven to 350°F (175°C).
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 coriander. Season with pepper if desired.
For a rustic look (as in the photo), spoon the sweet potato mixture over the quinoa mixture in heaping teaspoonfuls. (If you like more conformity, spoon on and spread out.)
Bake for 30 minutes, or until heated through and bubbly. Sprinkle top of the casserole with spring onion or coriander (if using) to garnish.

Nutrition per serving :

(1½ cups/375 mL)
413 calories
6 g total fat
1 g saturated fat
2 mg cholesterol
544 mg sodium
75 g carbohydrates
13 g fibre
24 g sugars
13 g protein

Excellent source of vitamins A and C.

Mexi Meatless Shepherd’s Pie

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
1 can (19 oz/540 mL) black beans, no salt added, well rinsed and drained
1 cup (250 mL) cooked quinoa made with water
1 cup (250 mL) frozen corn, no need to thaw
1 cup (250 mL) mild or medium salsa, deli-style
¼ cup (60 mL) light sour cream
¼ cup (60 mL) finely chopped coriander
¼ tsp (1 mL) freshly ground black pepper (optional)
¼ cup (60 mL) thinly sliced spring onion or chopped coriander for garnish

How To:

Preheat the oven to 350°F (175°C). Bake the sweet potatoes for 60 minutes, or until tender. Alternatively, microwave at High for 8 to 12 minutes. Cool until easy to handle.
Lightly grease an 8-cup (2 L) baking dish with canola oil or line with wet baking paper. Set aside.
In a large soup pot or flameproof casserole dish, heat the oil over medium heat. Add the onion, red pepper, garlic and cumin. Cook, stirring often, for 5 to 7 minutes. Stir in the black beans, cooked quinoa, corn and salsa until well combined. Remove from heat.
Pour into the prepared pan. If you used a microwave to cook the sweet potatoes, at this point preheat the oven to 350°F (175°C).
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 coriander. Season with pepper if desired.
For a rustic look (as in the photo), spoon the sweet potato mixture over the quinoa mixture in heaping teaspoonfuls. (If you like more conformity, spoon on and spread out.)
Bake for 30 minutes, or until heated through and bubbly. Sprinkle top of the casserole with spring onion or coriander (if using) to garnish.

Nutrition per serving :