Cheesy Sweet Potato & Black Bean Casserole

4.8
(19)
19 Reviews

A cozy, cheesy casserole is classic comfort food. We amped up the nutrition by including plenty of nourishing veggies. Black beans provide powerful plant-based protein while the sweet potatoes offer up a healthy dose of vitamin A, an antioxidant important for vision and immunity.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on August 28, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Cheesy Sweet Potato & Black Bean Casserole
Photo:

Rachel Marek
Active Time:
25 mins
Total Time:
50 mins
Servings:
6
Nutrition Profile:
Diabetes-Friendly Nut-Free Soy-Free Heart-Healthy Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
Ingredients for Cheesy Sweet Potato & Black Bean Casserole

Photo: Rachel MarekFood: Lauren McAnellyProps: Maura Timmerman
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Ingredients

  • 1 tablespoon extra-virgin olive oil

  • 1 ¼ pounds sweet potatoes, peeled and cut into 1/2-inch cubes

  • 2 teaspoons chili powder

  • 1 teaspoon ground cumin

  • ¼ teaspoon kosher salt

  • ¼ teaspoon ground pepper

  • 1 (14.5 ounce) can fire-roasted diced tomatoes, drained

  • 1 (4 ounce) can mild diced green chiles, drained

  • 1 (15 ounce) can no-salt-added black beans, rinsed

  • ¾ cup canned no-salt-added sweet corn, drained

  • 1 ¼ cups shredded sharp Cheddar cheese, divided

  • 2 scallions, thinly sliced

  • ¼ cup roughly chopped fresh cilantro

  • 1 lime, cut into 6 wedges

Directions

  1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.

  2. Heat oil in a large nonstick skillet over medium heat. Add sweet potatoes; cook, stirring occasionally, until just tender on the outside, 10 to 12 minutes. Add chili powder, cumin, salt and pepper; cook, stirring constantly, until fragrant, about 30 seconds. Stir in tomatoes and green chiles; cook, stirring occasionally, for 1 minute. Remove from heat; stir in black beans, corn and 3/4 cup cheese.

    pouring mixture fro pan to casserole dish

    Rachel Marek

  3. Transfer the mixture to the prepared baking dish. Scatter the remaining 1/2 cup cheese on top. Cover the baking dish with foil; bake for 15 minutes. Remove the foil; bake until the sweet potatoes are tender and the cheese is melted and bubbly, 8 to 10 minutes. Top with scallions and cilantro. Serve with lime wedges.

    casserole topped with scallions, sliced scallions, limes, and cilantro on the side

    Rachel Marek
Originally appeared: EatingWell.com, August 2022

Nutrition Facts (per serving)

292 Calories
11g Fat
37g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 cup
Calories 292
% Daily Value *
Total Carbohydrate 37g 13%
Dietary Fiber 8g 29%
Total Sugars 8g
Protein 12g 24%
Total Fat 11g 14%
Saturated Fat 5g 25%
Cholesterol 23mg 8%
Vitamin A 14332IU 287%
Vitamin C 21mg 23%
Vitamin D 6IU 2%
Vitamin E 1mg 4%
Folate 31mcg 8%
Vitamin K 15mcg 13%
Sodium 523mg 23%
Calcium 250mg 19%
Iron 2mg 11%
Magnesium 63mg 15%
Potassium 528mg 11%
Zinc 2mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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