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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 204.5
  • Total Fat: 3.2 g
  • Cholesterol: 63.4 mg
  • Sodium: 315.6 mg
  • Total Carbs: 31.7 g
  • Dietary Fiber: 9.1 g
  • Protein: 13.8 g

View full nutritional breakdown of Quinoa-Black Bean Casserole calories by ingredient
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Quinoa-Black Bean Casserole

Submitted by: STEPFANIER
Quinoa-Black Bean Casserole

Introduction

An experiment with leftovers yields a delightful, filling vegetarian meal. An experiment with leftovers yields a delightful, filling vegetarian meal.
Number of Servings: 8

Ingredients

    1 cup cooked quinoa
    3 cups cooked black beans (or two
    15-ounce cans, drained and rinsed)
    2 large sweet potatoes, shredded
    1 cup shredded low-fat cheddar cheese
    1 tbsp ground cumin
    Liberal pinches salt and pepper
    2 eggs
    1 cup salsa
    2 tbsp fresh cilantro, chopped, for garnish

Tips

Reprinted from The SparkPeople Cookbook: Love Your Food, Lose The Weight (c) 2011 by SparkPeople, Inc. Permission granted by Hay House, Inc., New York, NY 10033. Available wherever books are sold.


I cooked up a batch of dried beans that I seasoned with onions, garlic, chiles and spices. If you use canned beans, you might need more spices.

Serve this with steamed broccoli or wilted spinach and a dollop of light sour cream or plain Greek yogurt.


Directions

1. Preheat oven to 350 F. Prepare a 9 x 9 casserole dish with nonstick cooking spray.
2. In a large bowl, mix together the quinoa, black beans, sweet potato, 1⁄2 cup of the cheese, and the cumin, salt, and pepper. In a small bowl, mix together the eggs and the salsa. Pour the salsa mixture over the quinoa-bean mixture, then pour everything into the prepared casserole dish.
3. Sprinkle the remaining cheese over the top and bake, uncovered, for 30 minutes. Garnish with the cilantro.

Serving size: 1 heaping cup






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Member Ratings For This Recipe


  • Incredible!
    54 of 55 people found this review helpful
    Great! In my family, this is really 6 servings, not 8. That only brings it up to a still reasonable 335 calories per serving. Things I added: sauteed onions with red pepper flakes and garlic. Also, I had 1/2 a bag of frozen chopped spinach which I added. I will definitely make this again. - 12/15/10

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  • Incredible!
    40 of 40 people found this review helpful
    This is AMAZING! I used black beans that I had cooked with no salt (I cook big batches on the weekend and freeze them in 2 cup servings in freezer bags and then rinse in a colander when ready to add to recipes). Based on the reviews I added 2 cups of salsa and extra cumin. This was WONDERFUL!!! - 11/13/10

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  • 31 of 31 people found this review helpful
    Just wondering, do you mix the quinoa with all the other stuff after its cooked, or do you layer it on the bottom of the pan? - 1/10/10

    Reply from STEPFANIER (1/11/10)
    You mix in the quinoa. I'll amend those directions!


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  • Incredible!
    30 of 30 people found this review helpful
    Great! My picky family loved it. I left out the sweet potatoes, used egg whites instead of whole eggs and used fat-free cheddar cheese. It was delicious...I'll make this one again and again! - 6/13/10

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  • Incredible!
    29 of 29 people found this review helpful
    This recipe was FABULOUS!! I froze the remainder of the casserole in individual containers...I eat it "on its own", and also heat and put it over a plate of salad with pico de gallo - YUM!! - 3/1/10

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  • Very Good
    22 of 22 people found this review helpful
    Yum, I just made this. Does need a little something, I'll try the cajun seasoning next time. But really good nonetheless, filling and super healthy. Will make again. - 1/20/10

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  • 22 of 27 people found this review helpful
    I would love to try this, but hubby is averse to sweet potatoes. Can they be omitted? - 1/15/10

    Reply from STEPFANIER (1/15/10)
    You can't taste them at all. Once they're grated, you can't really distinguish them from the other ingredients.


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  • Very Good
    21 of 24 people found this review helpful
    This is the first time I have ever made quinoa; I really like the texture of this whole casserole. My only problem was that it didn't have quite enough flavor for me (but, to be fair, I prefer food to be a lot spicier than most people), so I added some Creole seasoning, and then it was perfect!! - 1/16/10

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  • 21 of 21 people found this review helpful
    Delicious! Just made it today. Will be a staple in my healthy cooking! - 1/6/10

    Reply from STEPFANIER (1/7/10)
    Yay!Happy you liked it. This made HUGE portions. I ate it for lunch three times this week and didn't get hungry again until dinnertime. You should also check out my vegetable enchiladas. They have sweet potatoes, black beans, and plenty of other goodies.


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  • Incredible!
    20 of 20 people found this review helpful
    Very good as-is but dis ol' cajun's gonna spice it up a bit with Tony Chachere's or Louisiana Hot Sauce on the leftovers. - 4/15/10

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  • 16 of 17 people found this review helpful
    How much is "2 large sweet potatoes?" When I checked the full nutritional breakdown of the recipe, an indivudal serving listed sweet potatoes as .25 cups. That amount times 8 servings is 2 cups which is a lot less than two large sweet potatoes. Better if it called for a weight. - 4/5/12

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  • Incredible!
    15 of 15 people found this review helpful
    This is def a keeper and you can play with it many ways. I used a jar of fire roasted red peppers & garlic in place of the sweet potato. Added onion while cooking the quinoa. A t. chili powder & 1/2 t. garlic powder w/the cumin. So Yummy! - 7/11/11

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  • Good
    13 of 20 people found this review helpful
    Might I humbly suggest that you list the quinoa in the ingredient list thusly: "quinoa, cooked according to package directions." On a busy weeknight after work, the first step is easy to miss. Also, directions should call out when to add salt and pepper. Tasty, though. - 9/21/10

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  • Very Good
    11 of 12 people found this review helpful
    Very good. This was the first time I made quinoa and I liked it. I took others' advise and spiced it up a little by using hot salsa and adding chile powder. - 7/5/10

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  • Very Good
    9 of 10 people found this review helpful
    So I totally missed the instructions to cook the quinoa before the rest of the recipe so I added it dry and it turned out crunchy (kind of like sesame seeds) but overall the flavor was still wonderful. Can't wait to try it correctly! I froze some & have more for dinner this week. Yum!! - 8/22/10

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  • Incredible!
    9 of 9 people found this review helpful
    Easy, tasty and satisfying. I will definitely make it again. I used a 3 Pepper Salsa by Pace and it was just the right amount of heat. - 2/14/10

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  • Very Good
    8 of 8 people found this review helpful
    What a bizarre little casserole!! Really surprised me. I love all the ingredients, and have been wanting to incorporate quinoa more. This turned out so tasty and my BF went back for THIRDS! Next time I will use a little less quinoa and more sweet potato to balance the flavors out. YUM! - 5/10/10

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  • Very Good
    6 of 6 people found this review helpful
    Turns out the nutrition info was mis-calculated. It was calculated based on one cup of DRY quinoa, which makes TWO cups of cooked. Making this change (and even subbing real shredded cheese instead of low-fat) brings the calories down to about 238. - 10/24/12

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  • Good
    6 of 8 people found this review helpful
    The flavors were great, but it just wasn't very filling. I think next time I'll double the beans, or add a layer of a different bean. I'll have to play around with it though, because it was pretty good. - 8/13/10

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  • Very Good
    6 of 6 people found this review helpful
    This is a tasty & satisfying casserole. I spiced it up by using medium salsa & by adding coriander, blackening seasoning & garlic salt. I can't wait to eat the leftovers! - 5/19/10

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  • 6 of 6 people found this review helpful
    I am trying more vegetarian options and found this recipe very easy to prepare. Some different flavors. Very tasty1 - 3/1/10

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  • 6 of 11 people found this review helpful
    Hurray for featiuring a great gluten-free recipe! Will try it this week...with the ingredients mentioned, I don't see how it can taste anything but great! Just make sure the salsa used is gf:) - 2/9/10

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  • Incredible!
    5 of 6 people found this review helpful
    Fantastic flavors, it does take a little work to put together, but it is worth it. - 3/2/10

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  • O.K.
    4 of 4 people found this review helpful
    This isn't bad, but the cumin is extremely over powering and really takes away from the awesome variety of flavors in this dish. If I decide to make this again, I am going to add more salsa and less cumin. - 6/18/13

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  • Incredible!
    3 of 3 people found this review helpful
    After reading through the comments, I opted to spice this up a bit and it was a huge hit! I added 2 diced serrano's, a small can of green chilies, swapped out half of the cheddar cheese for pepper jack, added a tablespoon of cayenne, few dashes of tabasco, and a cup of sliced mushrooms. - 3/8/12

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  • Very Good
    3 of 3 people found this review helpful
    I did the same thing ARUNNER did . . . missed the instructions to cook the quinoa, but the dis was still good, just crunchy! I've cooked with quiona before so I really questioned that there was enough liquid for the quiona to cook - duh, on me. I think NNCY97's wording suggestion is a good one! - 9/29/10

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  • Very Good
    3 of 3 people found this review helpful
    i'll make it again, but probably with less quinoa - 5/5/10

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  • 3 of 10 people found this review helpful
    I wanted to comment back to MORNING4GLORY about her daughter: I'm not sure if you're aware but I'm pretty sure quinoa is actually a grain, as well as a protein.

    Now, as for the recipe: I've saved it. It sounds yummy but I will have to work with it a bit because I'm vegan. Sounds great though! - 2/19/10

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  • Good
    2 of 2 people found this review helpful
    I made this for vegetarians (my family and a guest). Reviews tentatively positive. Consensus was it had too much sweet potato that should be more balanced with the beans and quinoa. I will try it again with more spice, more liquid (quite dry), more beans/quinoa, and only 1 large sweet potato. - 3/16/13

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  • Incredible!
    2 of 2 people found this review helpful
    I have to admit, when I was putting this together I was a bit skeptical, but it is delicious! I will definitely make this one again! I added garlic and onion powder, and extra cumin. YUM!! - 3/11/13

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  • Incredible!
    2 of 2 people found this review helpful
    I also used half pound of tofu crumbled and some taco seasoning, and cooked it for 45 min. - 3/9/13

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  • Very Good
    2 of 2 people found this review helpful
    This is very good. I added about 1/2 cup chopped onion and 3 garlic cloves chopped. - 3/9/13

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  • Very Good
    2 of 2 people found this review helpful
    Great! I spiced the quinoa as it was boiling-stirred in 1/2 t cinnamon,turmeric, salt to the water before turning down the heat,and I let the casserole cook for 45 mins to really soften the sweet potato.Next time I might microwave the sweet potato first or even mash it before assembling to bake. - 1/27/13

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  • 2 of 2 people found this review helpful
    My store only had yams, so I used on large yam. It must have been too much, it took a 9x13 to fit it all and did chop up a small onion and add some kale, but it still looked like a lot of potatoes. What is the aprox. amount of 2 large sweet potatoes?
    - 10/23/12

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  • Very Good
    2 of 2 people found this review helpful
    I did not measure... and did not read properly so I cooked 1 cup of quinoa, opened 2 tins of beans and used 2 large sweet potatotes and ended up with twice the amount! The says 10 minutes to prepare but took my 40 minutes as I had to shred the potatoes. It also says it takes 30 minutes to cook-60! - 10/10/12

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  • 2 of 6 people found this review helpful
    I am from Peru, and we eat quinoa (quinua) a lot, it is delicious; I love this new recipe!!! - 2/9/10

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  • 2 of 7 people found this review helpful
    I do not care for the taste of black beans. What do you suggest as a substitute? - 2/9/10

    Reply from STEPFANIER (12/31/12)
    You could try pinto or red beans.


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  • Incredible!
    1 of 1 people found this review helpful
    Took a big leap with this recipe never had quinoa, black beans, or sweet potatoes but it looked so good. It was awesome! I made it according to the recipe the first time and this time I used only 1 potato but grated in some carrots and zucchini I love it and I get extra veggies in, this is a keeper. - 12/3/13

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  • Very Good
    1 of 1 people found this review helpful
    This was really good as is... I will probably spice it up just a little bit more next time. If you don't want any crunch to your shredded sweet potato, just cover it with foil after 30 minutes and cook it 20 minutes more. - 9/26/13

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  • Very Good
    1 of 1 people found this review helpful
    It is even better as left-over the next day. - 9/4/13

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  • Bad
    1 of 2 people found this review helpful
    For us it was way too much sweet potato - maybe one would have been better. No one in my family would eat this. - 9/4/13

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  • Incredible!
    1 of 3 people found this review helpful
    absolutely delicious! I did not have quinoa, i used rice, and since i had only 1 can black beans, i also used kidney beans.Added 1 medium onion, finely cut.
    Also 2 tbsp olive oil.and cayenne pepper.After reading the comments i cooked it for 1 hour.
    Everything turned out beautiful.
    will do it agai - 6/28/13

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  • Good
    1 of 1 people found this review helpful
    My prep time was more like 30 minutes! 15 to cook the quinoa...15 to shred two large sweet potatoes. It came out more like sweet potato-black bean casserole with a little quinoa. Was it supposed to be 1 cup UNcooked quinoa, prepared (yielding 4 cups quinoa)?
    - 4/24/13

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  • 1 of 1 people found this review helpful
    I loved this recipe but I thought the sweet potatoes tasted like carrots, they were a bit crunchy like that. Was I suppose to cook the grated sweet potatoes or did I not cook the cassarole dish enough? My family ate it ok so I will make it again . - 4/23/13

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  • Very Good
    1 of 1 people found this review helpful
    This was very tasty, but I used raw sweet potatoes and they did not cook in the time given. Next time I will precook the potatoes or bake for 1 1/2 hours. I mixed in a couple heaping tablespoons of Colorado green chili sauce with the salsa and it added a nice seasoning touch. - 4/19/13

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  • Good
    1 of 1 people found this review helpful
    okay, i didn't add 2 large sweet potatoes however, I added 2 cups grated- less than 1 potato. It also need to cook longer, it was still really wet and kind of crunchy after 30 minutes so I cooked it another 30 minutes. taste was good. - 4/11/13

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  • Incredible!
    1 of 1 people found this review helpful
    Everyone likes it. I used hot salsa and added chili pepper and red pepper flakes and then topped it with sciracha. Yum. I also had to omit the cheese because my son has a milk allergy and had to use chili beans in place of one of the cans of black beans but it still turned out great. - 4/9/13

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  • Good
    1 of 1 people found this review helpful
    It's good, but not yummy. I liked the taste, but not the texture of the sweet potato; it didn't seem to cook enough. My kids did not like it, but my hubby said it could be good on tortilla chips as a dip. It makes a great filling for burritos so I may make it again. - 4/6/13

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  • Good
    1 of 1 people found this review helpful
    I loved the taste of this recipe, my husband did not. I will make it again for myself preparing it in individual portions and freezing. It did take longer to prepare than I had anticipated! - 3/11/13

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  • 1 of 1 people found this review helpful
    This was good, but I expected the sweet potatoes to be softer since they were shredded and I even baked it 15 minutes longer. - 3/11/13

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  • Incredible!
    1 of 1 people found this review helpful
    Don't like black beans (I must be the only one) I used Spicy no sodium Refried Beans instead and added 1 small can Ortega Chilis to spice it more. Was very good and will make again. I am not a fan of Quinoa but in this dish you really couldn't tell. - 3/8/13

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  • 1 of 1 people found this review helpful
    I absolutely love this recipe! I have made it more than once...I have added chipotle peppers pureed for extra flavor & spice! Last time I forgot the eggs and used a little extra cheese. I use 2% cheese instead of fat-free cheese...I'm just not fond of the fat-free stuff. - 2/27/13

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  • Incredible!
    1 of 1 people found this review helpful
    Made this tonight for dinner. I followed some of the suggestions and added an extra 1/2T of cumin and 1/2c of salsa then baked for 60mins which was just right. My two sweet potatoes were about 380g total after peeling (so what I would call sm/med potatoes). It all came out perfectly delicious. - 1/22/13

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  • Very Good
    1 of 1 people found this review helpful
    I bakked this for 1 hour as to assure the sweet potatoes would be cooked. I also used a 12 oz bottle of salsa and extra cumin. Very tasty vegetarian dish! - 1/20/13

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  • 1 of 3 people found this review helpful
    I think this sounds great and I'm planning on making it tonight but when I used the "print" function, it doesn't say how many servings so I had to come back to the website and look again. It would be helpful to know how many servings when it is printed. - 1/4/13

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  • 1 of 4 people found this review helpful
    Quinoa is treated as a grain, but is in fact a fruit. Very little known fact. - 7/11/12

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  • Incredible!
    1 of 2 people found this review helpful
    this was so, so, so good! my boyfriend kept saying how delicious it tasted. and it was so quick and easy to make -- i put everything together before i left the house to volunteer and just popped it in the oven when i came home! we will absolutely be eating this again. thank you, thank you! - 11/25/10

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  • Incredible!
    1 of 1 people found this review helpful
    I cooked it a bit longer because the sweet potato was a bit hard for our taste, and omited the cumin (for the kids) and it was still amazing! - 10/20/10

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  • 1 of 2 people found this review helpful
    Absolutely Delicious!!! This will be a regular for me! - 10/11/10

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  • 1 of 1 people found this review helpful
    This was great! Will definitely make again! - 6/16/10

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  • Incredible!
    1 of 1 people found this review helpful
    This was excellent. I even forgot to add the cumin, but it tasted great anyway (I used primo salsa). I also add a little Frank's Red Hot on my individual serving. - 5/17/10

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  • Very Good
    1 of 1 people found this review helpful
    I think the recipe needs some tweaking to suit my taste. In general, there is too much quinoa per unit other stuff. More beans and cheese may help, although added cheese will add fat and calories. Overall, though, it is pretty good and very filling. - 5/13/10

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  • 1 of 3 people found this review helpful
    I think I am blind - I see where it states ' a small bowl, mix the eggs and the salsa, then pour over the vegetables" but I don't see vegetables in the ingredients other than sweet potato - do i cook veggies 1st or throw them in raw? - 2/9/10

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  • 1 of 6 people found this review helpful
    I have been looking for dried black beans. in grocery stores. and have had to use red kidney beans instead.. where do you find the dried black beans.. and will rinsing the canned ones take all the salt out of them?? - 2/9/10

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  • 1 of 7 people found this review helpful
    Does this freeze well? - 2/9/10

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  • 1 of 5 people found this review helpful
    Sounds good. It sounds good for wheat allergic individuals, too. - 2/9/10

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  • This is so great! It makes a lot. I used a 9X12 pan. I diced one and a half yams instead of using sweet potatoes. It was delicious! And we used vegan sour cream. - 9/21/14

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  • I like to use my own cooked beans, this is a really tasty dish. - 9/19/14

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  • Do you cook the sweet potato before shredding? - 9/15/14

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  • My wife despises sweet potatoes, so I didn't tell her what was in this casserole when I served it. She LOVED it! She said the shredded sweet potato had the texture of shredded pork. We will definitely have this again! (I used pepper jack cheese and added a jalapeno for extra kick) - 8/29/14

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  • Just have one question. Should it be crunchy? I used an oval casserole dish which ended up being full!! I loved it. Since I'm the only one in my household, I will have it for dinner tonight and put four servings in the freezer( in one serving containers). Great way to eat sweet potatoes! - 7/19/14

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  • I really enjoyed this recipe. The texture is good. It is a little too sweet because of the large amount of sweet potatoes. The next time I make this I will add more quinoa. My husband who will not eat anything unfamiliar tried it and he like it. Now that is say something. I'll going make it again. - 7/3/14

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  • Flavor was great, however the amount of sweet potato to quinoa (for me) was off. It would be helpful to have an exact amount of shredded potato. I followed this recipe exactly and used "2 large sweet potatoes, shredded" and it turned this dish into a great sweet potato casserole. - 7/2/14

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  • Bulk of dish is sweet potato so to me it should be in the title. Agree with earlier rater that this was very messy to make, too. Used full-fat cheddar and added red pepper flakes, onion powder, and extra cumin & salsa but didn't save dish - too much sweet potato. You really only need 1 large one. - 6/16/14

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  • This was ok. A little on the sweet side for me for a main dish. If I made it again, I would add some onion, garlic and maybe some corn. - 5/27/14

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  • Wonderful! I wasn't sure about the combinations of foods but they work together very well. I will make this again! - 5/8/14

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  • Really great recipe. Quick and easy to make and can easily be adjusted with spices to taste. We'll be making this again. - 5/5/14

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  • To keep the oven off, I make this on the stove top. I cube the sweet potatoes and cook in a bowl in the microwave while the quinoa cooks. I double the salsa and don't use eggs. I add the sweet potatoes and quinoa to the pan where everything else is heating. It takes less than 30 min total. Love it! - 4/30/14

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  • Not good, in my opinion. Hubby didn't care for it either and he's not a picky eater & we both eat vegetarian/vegan regularly. This was just bleh. - 4/28/14

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  • This one is a keeper. I did add a can of drained diced tomatoes and replaced one of the cans of black beans with garbanzo beans. - 4/27/14

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  • My husband has asked for more vegetarian recipes. We loved this! I added 1/2 cup more cheese on the top of the casserole. After tasting the finished product I asked the family what they would rate it. I gave it a 10. My son gave it an 8. Definitely making this again! - 4/14/14

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  • I used a box of quinoa blend..brown rice, quinoa, roasted red peppers and basil; and then used Newman's peach salso. It is easy to do; hardest thing was shredding the sweet potatoes! LOVE this casserole. - 4/10/14

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  • Rated pretty good, but unfortunately wasted a lot of food. "Two large sweet potatoes, shredded" gave me enough to more than full a 13x9 pan alone. I only used about 2 cups of that. Should update recipe to reflect weight or cup measurement. - 3/31/14

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  • I guess since the intro said that this was made with leftovers I should have known that the sweet potatoes should have been pre cooked. However it would be better if the entry for sweet potatoes called them cooked shredded sweet potatoes instead of just shredded sweet potatoes. - 3/28/14

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  • We love this recipe. Like other reviewers I added more seasoning because we like a little heat. This is the second time I have made it. - 3/14/14

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  • Very Good
    0 of 1 people found this review helpful
    my co-worker's mom makes $83 an hour on the computer . She has been without work for eight months but last month her income was $19349 just working on the computer for a few hours. pop over to this site..>>>>>> www.bay89.com - 3/12/14

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  • I cannot eat salsa.. too hot for me. What could I use instead????? - 3/7/14

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  • This has all my favorites in it, so I couldn't wait to try. I did vary a bit, but did serve with broccoli, and it was wonderful and SO nutritious and filling. This recipe is a keeper!!!!! - 3/7/14

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  • Wow! This was really good! I added a little bit of cajun seasoning to add a little more kick to it but very good otherwise. This will definitely be a recipe I'll make again. - 3/1/14

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  • I followed the recipe except I added some garlic cloves and powder to the salsa mixture. I also used Black Bean Salsa. This was a huge hit with everyone, including the Grand-kids! - 2/22/14

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  • This turned out really well, especially for my first quinoa recipe! I used hot salsa, which added plenty of flavor - no need for anything aside from the cumin and some pepper. It was good as is, but could be easily adapted to add additions veggies, in my opinion.
    - 2/21/14

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  • I really liked this, although there was way more sweet potato than I expected. My family, however, hated it. Fine. More for me! - 2/3/14

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  • My husband and I loved this! I only added Sriracha sauce to spice it up, but otherwise very delicious! I will definitely make this again :) - 2/3/14

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  • This was GREAT. I garnished with extra salsa and hubby put sour cream on. Soooo good. When I make it again, I will use two smaller sweet potatoes. Also, cooking time was at least an hour for mine. - 2/2/14

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  • My first time cooking quinoa! A success, except I cooked too much quinoa. I'll definitely make this again, next time I'll use a hot salsa and top with sour cream. It was easier to make than I thought it would be. My vegetarian friends will be impressed! - 1/30/14

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  • This sound delicious! I have a question that might be silly. For the one cup of quinoa, is that after it's cooked or before? Because I know 1 cup uncooked quinoa = 3 cups cooked. Thanks!! - 1/23/14

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  • awesome - 1/18/14

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  • This was great; I added red pepper flakes & used medium heat salsa; a spoonful of sour cream to the top and served it with a side salad with Hidden Valley Southwest Chipotle dressing. Very satisfying! - 1/15/14

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  • I made this tonight and used egg whites. It was so good with baby spinach!! - 1/13/14

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  • We loved this recipe!!! Will make it again and again. Used only one large sweet potato, added finely chopped onion and chose to add extra seasonings. I would recommend doing this as without it I believe it would have been rather bland. - 1/10/14

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