Mediterranean Sweet Potato Black Bean Casserole with Corn and Avocado
Mediterranean Sweet Potato Black Bean Casserole with Corn and Avocado is a nourishing, colorful dish that brings together comfort and freshness in one balanced bake. Sweet potatoes provide natural sweetness and a soft, creamy texture, while black beans add plant-based protein and fiber. Corn contributes gentle sweetness and bite, and avocado finishes the dish with creamy richness without relying on heavy dairy. Mediterranean staples like olive oil, garlic, herbs, and tomatoes keep the flavors clean and familiar. This casserole works well as a vegetarian main course, a hearty side dish, or a meal-prep favorite that reheats beautifully. It is filling, wholesome, and vibrant, reflecting the Mediterranean idea that healthy food should still feel satisfying and generous.
Prep Time: 20 minutes
Cook Time: 45 to 50 minutes
Resting Time: 10 minutes
Total Time: About 1 hour 15 minutes
Servings: 6
Ingredients
Vegetables and Beans
3 medium sweet potatoes, peeled and cut into small cubes
1½ cups cooked black beans, rinsed and drained
1 cup sweet corn kernels, well-drained
1 red bell pepper, chopped
1 small onion, finely diced
2 garlic cloves, minced
Sauce and Seasoning
2 tablespoons extra virgin olive oil
1 cup crushed tomatoes
1 teaspoon dried oregano
½ teaspoon smoked paprika
½ teaspoon ground cumin
Salt and black pepper to taste
Finishing Ingredients
1 large ripe avocado, diced
1 tablespoon lemon or lime juice
¼ cup crumbled feta or grated Parmesan (optional)
Fresh parsley or cilantro for garnish
Instructions
Preheat the oven to 180°C (350°F). Lightly grease a medium casserole dish with olive oil.
Bring a pot of lightly salted water to a boil. Add sweet potato cubes and parboil for 5 minutes until just tender. Drain well.
Heat olive oil in a large pan over medium heat. Add the onion and cook until soft and translucent.
Stir in garlic and cook for about 30 seconds until fragrant.
Add the chopped bell pepper and cook for 2 to 3 minutes until slightly softened.
Stir in crushed tomatoes, oregano, smoked paprika, cumin, salt, and pepper. Simmer gently for 5 minutes to develop flavor.
Add black beans, corn, and parboiled sweet potatoes to the sauce. Stir gently to coat everything evenly.
Transfer the mixture to the prepared casserole dish and spread it out evenly.
Sprinkle feta or Parmesan over the top if using.
Bake uncovered for 30 to 35 minutes, until bubbling and lightly golden. Remove from the oven and let rest for 10 minutes. Toss diced avocado with lemon juice and gently fold into the casserole or spoon over individual servings before garnishing with fresh herbs.
Tips
Cut sweet potatoes evenly so they cook at the same rate.
Parboiling prevents the casserole from drying out during baking.
Drain beans and corn thoroughly to avoid excess moisture.
Simmer the tomato sauce briefly to concentrate flavor.
Taste and adjust seasoning before baking.
Add avocado only after baking to preserve its texture and color.
Use ripe but firm avocado for clean slices.
Let the casserole rest before serving so it sets properly.
Use a wide, shallow dish for even cooking.
Finish with fresh herbs to brighten the dish.
Variations
Vegan Version: Skip cheese or use plant-based feta.
Spicy Mediterranean Style: Add chili flakes or a spoon of harissa.
Greens Boost: Fold in spinach or kale before baking.
Chickpea Option: Replace black beans with chickpeas.
Tomato-Free Version: Use roasted red pepper sauce instead.
Herb-Forward Style: Add fresh basil and thyme at the end.
Lemon Herb Finish: Add extra lemon zest before serving.
Crunchy Topping: Sprinkle whole wheat breadcrumbs or crushed nuts.
Smoky Depth: Add a pinch of smoked salt or extra paprika.
Protein Boost: Stir in cooked lentils for a heartier meal.
Q&A
Can I make this casserole ahead of time?
Yes, assemble it up to 24 hours ahead and bake when ready.
Is this dish gluten-free?
Yes, all ingredients are naturally gluten-free.
Can I freeze it?
Freeze without avocado for up to one month.
When should I add the avocado?
Always after baking, just before serving.
What cheese works best?
Feta adds saltiness, Parmesan adds sharpness.
Is this filling enough as a main dish?
Yes, thanks to beans, sweet potatoes, and corn.
Can I skip parboiling the potatoes?
You can, but baking time will increase significantly.
How do I prevent a watery casserole?
Drain beans and corn well and simmer the sauce first.
Is it suitable for kids?
Yes, the natural sweetness makes it kid-friendly.
What pairs well with it?
A green salad, grilled vegetables, or yogurt sauce.
Nutrition
(Approximate per Serving)
Calories: 320
Carbohydrates: 45g
Protein: 9g
Fat: 11g
Fiber: 9g
Sugar: 9g
Conclusion
Mediterranean Sweet Potato Black Bean Casserole with Corn and Avocado is a vibrant, wholesome dish that shows how plant-based meals can be both comforting and fresh. The sweetness of the potatoes and corn balances the savory beans and spices, while avocado adds a creamy finish without heaviness. Easy to prepare and flexible for different diets, this casserole works just as well for weeknight dinners as it does for sharing with family and friends. It is simple, nourishing, and full of Mediterranean-inspired flavor, making it a recipe worth returning to often.