Meatless Shepherd's Pie

 

Ingredients

  • 2 lbs sweet potatoes, cooked and peeled
  • 1 tbsp Canola oil
  • 1 onion, chopped
  • 1 red pepper, diced
  • 2 cloves garlic, minced
  • 2 tsp ground cumin
  • 1 can (19 oz/540 ml) black beans, rinsed and drained
  • 1 cup cooked quinoa
  • 1 cup frozen corn
  • 1 cup mild or medium salsa
  • 1/4 cup light sour cream or yogurt
  • 1/4 cup cilantro, finely chopped
  • 1/4 tsp ground black pepper
  • 1/4 cup green onion, thinly sliced or cilantro for garnish

 

Directions

 

  • Preheat oven to 350 C.
  • Grease 8 cup (2 L) baking dish, or line with wet parchment paper.
  • In large pan, pot, or Dutch oven heat oil over medium heat.  Add onion, red pepper, garlic and cumin.  Cook - stirring often - for 5 - 7 minutes.  Stir in black beans, quinoa, corn and salsa.  Remove from heat, and pour into prepared baking dish.
  • Mash the sweet potatoes, and then stir in sour cream/yogurt and cilantro. Season with pepper if desired.  Spoon over quinoa mixture and bake for 30 minutes, or until heated through and bubbly.  
  • Sprinkle top of casserole with green onion or cilantro to garnish.

 

Nutrient breakdown (1 1/2 cups) :  

413 calories, 6 G total fat, 1 G saturated fat, 2 MG cholesterol, 75 G carbohydrates, 24 G sugars, 13 G fibre, 13 G protein, 544 MG sodium.

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