Friday, May 7, 2010

Sweet Potatoes

I just couldn't resist talking about sweet potatoes again! I wrote a post in February about my favorite sweet potato recipes, but I wanted to share my newest favorite with you. As I mentioned before, the Center For Science in the Public Interest (CSPI) rated dozens of vegetables in 2009. They gave each one a score based on how much potassium, vitamin C, vitamin K, folate, iron, calcium, fiber, and carotenoids a serving contained. Not surprisingly, leafy greens (such as kale, spinach, and collards) came in at the top of the list. Sweet potatoes were next on the list though because they are packed with nutrients!

This recipe not only contains nutritious sweet potatoes, but also quinoa and black beans. As you might expect, this is a very nutrient-rich casserole!

Quinoa and Black Bean Casserole (adapted from

1 cup dry quinoa
1 cup salsa
2 eggs
1 cup shredded low fat cheddar cheese
2 cups shredded sweet potato (grate using a cheese grater or food processor)
3 cups cooked black beans (or use 2 cans, drained and rinsed)
1 Tablespoon ground cumin
salt and pepper to taste

Rinse the quinoa and cook according to package directions.

Preheat your oven to 350 degrees.

In a small bowl, mix together the eggs and salsa and set aside. In a large bowl, mix together the cooked quinoa, black beans, sweet potato, half of the cheese and the cumin. Pour the egg mixture over the vegetable mixture and mix well. Pour into a 9 x 9 inch casserole dish that has been coated with nonstick cooking spray.

Sprinkle the remaining cheese on the top and bake for 30 minutes, uncovered.

Crediting information: Makes 15 servings. Each serving creditable for 1 meat/meat alternate and 1 bread/bread alternate at any meal for 3-5 year old children.

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