| Prep: 15 mins | Cook: 35 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 270 | 10g | 5g | 38g |
| sugars | fibre | protein | salt |
| 9g | 8g | 8g | 0.6g |
A Fusion of Flavors
When I first crafted the Pigeon Pea and Sweet Potato Casserole, I wanted to create something that bridged cultural flavors with the hearty, comforting qualities inherent to Pacific Northwest cuisine. This dish is a delightful meld of creamy sweet potatoes, nutty pigeon peas, and aromatic spices. The coconut milk adds a luscious, tropical touch, making each bite a dance of rich and nuanced flavors.
Drawing from my Japanese heritage, where subtlety and balance are prioritized, and incorporating the vibrant bounty from Seattle’s local markets, this casserole is something I’m particularly fond of. Whenever the Pigeon Pea and Sweet Potato Casserole is on the menu, it’s an immediate favorite among friends and family.
Healthful and Hearty
Beyond its flavor, this casserole is a nutritional powerhouse. Pigeon peas are an excellent source of protein, dietary fiber, and various vitamins and minerals. When combined with sweet potatoes, which are rich in vitamins A and C, potassium, and antioxidants, you get a dish that’s as nourishing as it is delicious. The use of fresh vegetables, aromatic spices, and coconut milk ensures the dish is free from any processed additives, making it a wholesome choice for any meal.
The inclusion of cumin, coriander, and smoked paprika not only adds depth but also offers significant health benefits—cumin, for instance, has been linked to improved digestion and increased antioxidant intake, while smoked paprika contains capsaicin, known for its anti-inflammatory properties.
This dish is somewhat reminiscent of a Caribbean sweet potato stew, with its use of pigeon peas and coconut milk, or even a Thai curry, minus the intense heat. It pairs beautifully with a simple bowl of steamed jasmine rice or a side salad of mixed greens drizzled with a tangy lime dressing, enhancing the medley of flavors.
All in all, the Pigeon Pea and Sweet Potato Casserole is a testament to how disparate culinary influences can come together to create a harmonious and unforgettable dish.
What You’ll Need
- 2 cups pigeon peas (cooked or canned)
- 3 cups sweet potatoes (peeled and cubed)
- 1 onion (chopped)
- 2 cloves garlic (minced)
- 1 bell pepper (chopped)
- 1 cup diced tomatoes (canned or fresh)
- 1 cup coconut milk
- 1/2 cup vegetable broth
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
- 1/4 cup fresh cilantro (chopped)
- Juice of 1 lime
Method
Step One
Preheat your oven to 375°F (190°C).
Step Two
In a large pot, bring water to a boil and add sweet potatoes. Cook for about 10 minutes or until tender but not mushy. Drain and set aside.
Step Three
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté until the onion is translucent, about 5 minutes.
Step Four
Add the chopped bell pepper to the skillet and cook for an additional 3 minutes.
Step Five
Stir in the ground cumin, ground coriander, smoked paprika, and cayenne pepper. Cook for another minute until the spices are fragrant.
Step Six
Add the cooked pigeon peas, diced tomatoes, coconut milk, and vegetable broth to the skillet. Stir well to combine.
Step Seven
Add the cooked sweet potatoes to the skillet. Season with salt and pepper to taste. Mix everything together until well combined.
Step Eight
Transfer the mixture to a casserole dish and spread it out evenly.
Step Nine
Place the casserole dish in the preheated oven and bake for 25-30 minutes, or until the top is slightly golden and bubbly.
Step Ten
Remove the casserole from the oven. Sprinkle the chopped fresh cilantro and drizzle the lime juice over the top before serving. Enjoy!
