Sprinkled with paprika.

 

It’s been a long time since the last post on this blog, but that doesn’t mean bean bakes are out of my life. Uh-uh.

I almost always have a bean bake in the fridge. Why? Because these are my go-to, low-calorie, healthy, fill-em-up breakfast, lunch, or snack. I don’t know about you but when a dish contains protein, it helps keep the horrible Nibble Monster at bay.

This particular recipe began as Spiced Sweet Potato Rounds on The Food Refashionista blog. I loved the sweet-spicy combo of these Rounds and began to wonder if the recipe couldn’t be adapted into a bean bake—equally delicious but much easier to make.

The answer is “YES!” I’ve now made it twice—once without green onions (as in the photo)—and it was terrific both times.

About the spices—the beans tend to “bland” out a flavour so you may have to use more of a food or spice to get the effect you want. My strategy for this bean bake was to double the spice mixture from the Spiced Sweet Potato Rounds recipe so I could add more spice if I wanted to.

So, the moral of this story is: Let your taste buds be your guide! And the leftover spice mixture? Put it in a jar and add it to mashed sweet potatoes or make another set of Potato Rounds or just have another bean bake.

Oh, and one more thing. Although this recipe includes sweetener, I found it falls within the savoury category. The sweetness is only there to balance the spices.

Ingredients

  • 1 cup cooked sweet potato (I nuke a large potato in the microwave.)
  • ½-1 cup cooked cauliflower (optional, but good if you want to eat more vegetables)
  • 1 bunch green onions, chopped (optional, but delish!)
  • 2 cups white navy beans (19 oz. can), drained and rinsed
  • 3 eggs (no substitute
  • 1 tsp. baking powder
  • ¼-½ cup sweetener
  • ¼-½ cup Spice Mixture (see below)
  • Cooking spray

       Spice Mixture

  • 3 tbsp. brown sugar (I use Splenda’s Brown Sugar Blend.)
  • 1 tsp. salt (Use kosher salt if you have it.)
  • 1 tsp. ground cumin
  • 1 tsp. chili powder
  • 1 tsp. paprika
  • ½ tsp. onion powder
  • ½ tsp. garlic powder

Directions

  1. In a small bowl, mix together all spices.
  2. Put only ¼ cup of both spice mixture and sweetener into the food processor.
  3. Add all other ingredients and blend until smooth.
  4. Taste for spiciness and adequate sweetness. Add more spice and sweetener if you prefer.
  5. Spray a 9″ x 9″ square pan or and 8″ or 9″ springform pan with cooking spray.
  6. Pour mixture into pan. The batter will be thick.
  7. Bake in 350° F oven for 40-45 minutes or until a knife inserted in the center comes out clean.
  8. Best served warm the next day.
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