What do you think of when you think of casserole? Personally, I love casseroles, sometimes because it’s an easy oven dinner. We often have rice and quinoa made, making it extra easy to toss this together. But for some, the thought of casserole may make your mind immediately wander to a giant pan full of greasy meat, cheese, and who knows what else? Even thoughts of sweet potato casserole may conjure up thoughts of Thanksgiving, and a sticky sweet dish full of brown sugar, marshmallow, and so much added sugar and fat!
Thankfully, there is such a thing as a healthy sweet potato casserole recipe. My Balance and Flow Sweet Potato Casserole recipe is rich in wholesome foods that help you feel grounded, nourished, satisfied, and of course, balanced. I think you’re going to love this one, Beauty!
I actually made this for dinner last night! It’s hearty and easy and delicious, so I wanted to share it with you.
Health Benefits of Sweet Potatoes
Sweet potatoes aren’t just for Thanksgiving and overly sweet casseroles! These amazing root vegetables are packed with amazing health benefits that help you feel wonderful inside and out.
Sweet potatoes are an amazing source of fiber, vitamin A, and vitamin C. Orange and purple sweet potatoes are also rich in antioxidants that protect your body from free radicals that can make you sick or cause inflammation.
These antioxidants may also protect your body from certain kinds of cancer! Purple sweet potatoes contain antioxidants called anthocyanins, which may help slow the growth of cancer cells in places like the stomach, breasts, and colon. 
Sweet potatoes are also rich in the antioxidant beta-carotene, which is important for healthy eyes and can help protect eye cells from potential damage.
Your body also converts this beta-carotene into vitamin A, which is vital for healthy immunity and reducing gut inflammation.
Health Benefits of Coriander Seeds
Most people know coriander by its other name, cilantro! This zesty herb is very love-it-or-hate-it thanks to a certain gene that makes it smell (and taste) like soap to some people.
In Ayurveda, coriander is both a warming and a cooling herb depending on what parts of the plant you’re using. The leaves are cooling, while the seeds (which I use in this recipe) are warming.
Coriander is great for the spring season, as it helps to boost digestion and cleansing actions in the body. It also helps your body better absorb nutrients, and naturally detoxify.
Cumin vs. Coriander: What’s the Difference?
Coriander seeds and cumin are frequently used together in many cuisines, and are sometimes even used interchangeably! But what’s the difference between the two?
For one, they have different flavors. Cumin has a more bitter flavor compared to coriander’s slightly sweet flavor (very different than the coriander leaves’ flavor). Both spices also come from different plants, but both plants are actually members of the parsley family!
Because of these different flavor profiles, I would not recommend using these spices interchangeably. Remember, cumin has a more earthy, slightly bitter flavor while coriander’s flavor is a little sweeter.
Go with the Flow!
The best sweet potato casserole is one you can enjoy outside of the holiday season, and without all the added sugar, saturated fat, and dairy!
This healthy sweet potato casserole recipe is perfect for spring and helping you feel balanced and revitalized after a long winter.
If you try this recipe, make sure to tag me on Instagram so I can see! Don’t forget to share this recipe on Pinterest with your family and friends too. 🙂
In good health,
Balance & Flow Sweet Potato Casserole
- 1 sweet potato (cubed)
- 2 tbsp plus 1-2 more tsp coconut oil
- 1 head broccoli (cut into florets)
- 1½ cups cooked white or brown rice
- 1 cup cooked pinto beans, rinsed and drained well (I admit I use beans from cartons or cans when I'm in a pinch… though I just did get a pressure cooker! ☺)
- 1½ tsp ground coriander
- Sea salt (to taste)
- Freshly ground black pepper (to taste)
- Preheat the oven to 375 degrees F.
- Add the sweet potato to a casserole or baking dish with at least a 2-inch side, and toss with the first 2 tbsp of coconut oil. Bake for about 20 minutes.
- Meanwhile, prep the other ingredients. After the 20 minutes is up, toss the broccoli, rice, pinto beans, coriander, seasoning, and additional coconut oil into the casserole dish and mix with the sweet potatoes.
- Bake for another 20-25 minutes or so, until everything feels cooked through nicely. Serve fresh alongside a big green salad!
More Spectacular Sweet Potato Recipes
Sweet potato isn’t just for Thanksgiving and casseroles— it should be enjoyed all year round in a variety of dishes! Here are five more of my favorite recipes featuring sweet potatoes.
- Sweet Potato, Red Onion and Jalapeno Hash
- Feel Gratitude Sweet Potato Soup
- Garlic Tomato Basil Sweet Potato Noodles
- Vegan Sweet Potato Shepherd’s Pie
- Twice-Baked Veggie-Sweet Potato
- Sugata, Marcelia, et al. “Anti-Inflammatory and Anticancer Activities of Taiwanese Purple-Fleshed Sweet Potatoes (Ipomoea Batatas L. Lam) Extracts.” U.S. National Library of Medicine, BioMed Research International, 5 Oct. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4609785/.
Can’t wait to try this!!!! Do I cook the rice first?
Thanks Mel! And yes, you will be using cooked rice so if you have leftovers this is a great way to use up what’s in the fridge. Let us know how you do and sending lots of love! Xo
How many servings does this recipe make?
Hi love! Thanks for your question and for checking out this recipe. This serves 3-4 depending on if you’re serving this with another dish. Let me know what you think and sending you lots of love! Xo