Black Bean and Yam Casserole/Stew/Wrap filling From Internal Balance

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Here is a recipe that is super flexible. By adjusting amount of liquid, you can either have a thick casserole like meal, a thinner stew like meal or with no liquid you can use this for wraps. Can make wraps and freeze them for a quick meal; just defrost in the morning and by lunch it can be heated in the toaster oven and enjoyed. Recipe can easily be doubled


·            1 tbsp. coconut oil

·            1 medium onion, chopped

·            2 garlic cloves, minced 

·            1 tbsp. ginger root, minced (I like to keep garlic root in freezer and then grate the amount needed with a fine cheese grater)- I used more ginger

I like to use frozen ginger because it makes it easier to grate.

I like to use frozen ginger because it makes it easier to grate.

·            1 tbsp. curry paste (alternatively you can use 1-2 tsp. curry powder and 1 tsp. cumin)

·            1 chopped and baked medium yam or squash (yam works better for wraps)

·   1 can rinsed black beans or 1 ½cups dried, soaked and cooked black beans (ask me for tips on cooking dried beans)

·  Sea salt and pepper to taste

·            Optional- 1 can coconut milk and/or broth if you desire more liquid

·            Optional- 2 tbsp. chopped fresh cilantro

·            Optional- 1 tbsp. Black mustard seeds (if adding this to recipe, you want to toast them first in a pan on low heat and put aside to add at the end)


1.      Bake or steam yams until tender but not mushy. 

2.     While yams are cooking, heat oil in large pot. Add onions garlic and ginger. Cook until onions are soft. Add curry paste or spices. Cook for 30 more seconds

3.     If making a stew add broth/coconut milk

4.     Add yams/squash and black beans. Stir until combined and warm

5.     Add chopped cilantro if using. Serve on its own, with rice or in a wrap. 

*If making Wraps, choose favourite wrap and add Greek yogurt, extra cilantro, cheese or any other desired topping