Sweet Potato and Black Bean Shepherd’s Pie

This recipe is a delectable twist on a traditional shepherd’s pie. The filling of this pie is loaded with fresh vegetables and black beans, seasoned with the Spanish flavors of cumin and zesty lime. This dish is completed with a delicious layer of mashed sweet potato and fresh cilantro. Enjoy!

Makes about 5 servings

Materials needed: 5 soufflé dishes

If you do not have soufflé dishes, you can make the shepherd’s pie in a large baking dish.

Ingredients:

• 2 medium sized yams, chopped and peeled
• 1/2 cup of cashew milk (unsweetened and unflavored)
• 1/4 tsp of paprika
• 1 red onion, chopped
• 2 Tbsp of olive oil, divided
• 2 cups of chopped mushrooms
• 1 red bell pepper, chopped
• 3/4 tsp of minced garlic, divided
• 1 15 oz can of diced tomatoes, drained
• 1/4 cup of fresh chopped cilantro
• juice of 1/2 a lime
• 1 can of black beans, drained
• 1 can of corn, drained
• desired amount of salt and pepper
• 1 tsp + 1/4 tsp of cumin

 

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.
2. Boil the potatoes until fully cooked. Drain them and immediately return them to the pot with 1 Tbsp of olive oil, cashew milk, 1/4 tsp of minced garlic, 1/4 tsp of paprika, 1/4 tsp of cumin, and salt & pepper. Mash until smooth.
3. In a skillet, begin to sauté the onions in 1 Tbsp of olive oil. Once they are golden, add the 1/2 tsp of minced garlic, mushrooms, bell peppers, tomatoes, and cilantro.
4. Once the veggies are cooked & tender, add the lime juice, beans, corn, salt & pepper, and cumin. Turn to low and simmer for 10 minutes, covered.
5. Scoop the vegetable/bean mixture into the soufflé dishes and fill halfway. Then fill the rest with the sweet potato mash.
6. Cover the soufflé dishes and bake in the oven for 10 minutes. Remove from the oven and take lid off. Cook another 10 minutes until the top starts to brown. Remove from the oven and top with more fresh cilantro if desired.

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.draxe.com