Sweet Potato Black Bean Frittata
Hi, guys! I have a whopper for you today! Even though, I’ve got about a bajillion other recipes ready to post, I made a Sweet Potato Black Bean Frittata this past week and it just must be shared immediately. It is incredible, y’all. After my taste test- Brad said, “Well how is it?” My response- “uh, well, pretty much the best thing I’ve ever made!”
This hearty frittata is loaded with the goods, cram-packed with caramelized sweet potato, spicy pepper and plump black beans to make for the most amazingly delicious frittata ever. And you know I don’t use the word amazing lightly. I even added this spectacular recipe to “Kim’s Favorite Recipes” over in my side bar. ——> Notice the vibrant yellow of the eggs? That’s farm fresh eggs, guys!
I enjoy frittatas so much more than quiches because there’s no crust to have to worry about making… or… cough… cough- eating. There are so many lovely flavors and textures going on in this pie, a crust will be the farthest thing from your mind. You’ll be much more worried about how you can stuff your face with another slice- no judgement!
There is a necessary piece of equipment- a 10-12″ oven-safe pan or skillet is a must. I always use my cast-iron skillet (<—-click the affiliate link for the exact one I own) for frittatas. I really think it helps to give the sweet potatoes in this dish an incredibly sweet caramelized taste. Many people prefer using a nonstick skillet because after baking, it will just slide right out onto a serving dish. With the cast-iron skillet, you really have to slice and serve directly from the skillet. I adore the rustic quality of the cast-iron skillet, though.
I want you guys to try this frittata recipe, as written, because it is so damn good. But, for your next try at a frittata, feel free to play around with ingredients you have in your kitchen. Frittatas are great for getting rid of foods that have seen better days and if you have 5-8 eggs, you’re golden. Have some kale that’s not going to last you much longer, leftover onion from dinner the night before, a jar of roasted red peppers, maybe a potato, some broccoli or some other veggie, heck even leftover cooked chicken works. Add 1-3 teaspoons of your favorite seasonings, like oregano, basil, thyme, smoked paprika, cumin, chili powder, salt and a couple cloves garlic, if you have it. I kept this frittata dairy-free but 1/2 to 1 cup of cheese is another tasty option.
For me, this method proves the easiest way to make a wonderful frittata-
1. Sauté the Frittata Ingredients: If you’re using any raw meat, you’ll want to cook it up first, remove it from the skillet and add it back later. Cook the vegetables with about a tablespoon of extra virgin olive oil over medium-high heat, starting with firmer veggies like onions and potatoes, then later adding in softer veggies like red peppers. Add any cooked meat or tofu to warm through.
2. Season the Vegetables: Add your favorite seasonings and let veggies cook about a minute more, to give the dish a nice flavor.
4. Add the Eggs: Whisk the eggs together (with cheese, if using) and about 1/2 cup milk, then pour them over the vegetables. Tilt the pan, as needed, to ensure the eggs evenly set over the vegetables.
5. Bake the Frittata: Put the skillet in the oven and bake for 15-20 minutes and until the eggs are set. To check, shake skillet and if set it will not wiggle too much or cut a small slit in the center of the frittata. Bake for another few minutes, if needed. Cool for about five minutes, then slice into wedges and serve. Leftovers will keep refrigerated for a week.
Sweet Potato Black Bean Frittata
Ingredients
Frittata:
- 1 tablespoon olive oil
- 1 medium sweet potato, 3/4 pound or so, chopped into small cubes (it is not necessary to peel potato)
- 1 medium red bell pepper, ribbed, seeded and chopped
- 1 jalapeno, ribbed, seeded and finely diced (optional)
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- 1 cup black beans, rinsed and drained
- 8 eggs
- ½ cup non-dairy milk, any milk works, I use cashew or almond milk
- 2 tablespoons chopped fresh cilantro leaves, optional
- 1/2-1 teaspoon sea salt, depending on taste preference
- 1/2 teaspoon ground black pepper or to taste
Garnishes:
- Avocado
- Sour cream or Greek yogurt
- Fresh cilantro
- Salsa
- Hot sauce
- Cheese
Instructions
- Preheat the oven to 425 degrees Fahrenheit.
- In a 10-inch (or slightly larger) oven-safe skillet or cast iron skillet, heat olive oil over medium heat. Add the chopped sweet potatoes, red pepper, jalapeno (if using) and onion. Once ingredients are sizzling, cover skillet* and continue (while stirring occasionally) to cook for about 10 minutes and until sweet potatoes are tender.
- Meanwhile, in a large bowl, whisk together eggs, milk, cilantro, salt and pepper.
- Uncover skillet, add seasonings and black beans, stir to combine.
- Pour egg mixture into skillet. Transfer skillet to oven and bake until egg mixture is set, about 20 minutes. Shake skillet slightly for a visual, to make sure egg is set. Serve with optional garnishes and/or a light side salad or a piece of toast.
Notes
*If you don't have a cover for skillet, just use the bottom of another skillet- that's what I did.
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Another frittata recipe, you’re sure to love- Light Vegetable Frittata. The bacon really takes this one to the next level!
Have you ever made a frittata? What are your favorite frittata ingredients?
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OMG this frittata is HUNKY! 😉
Ha! Yes, it is!
I’m so glad you posted this! I might have to try out a modified version to make it Whole 30-compliant 🙂
Please do! You will absolutely love it!