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Nutritional Info
  • Servings Per Recipe: 9
  • Amount Per Serving
  • Calories: 226.6
  • Total Fat: 4.1 g
  • Cholesterol: 14.1 mg
  • Sodium: 891.1 mg
  • Total Carbs: 37.1 g
  • Dietary Fiber: 5.8 g
  • Protein: 8.8 g

View full nutritional breakdown of Easy Black Bean Veggie Casserole calories by ingredient
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Easy Black Bean Veggie Casserole

Submitted by: CMAXCA

Introduction

I threw this together tonight with what I had in my house. You can reduce the sodium by draining and rinsing the beans (not accounted for here), but if you do that, you'll want to add about 1/4 cup of low-sodium vegetable or chicken stock to give it some moisture while it cooks. Play around and add more vegetables/seasonings, this is just what I had at the time. I threw this together tonight with what I had in my house. You can reduce the sodium by draining and rinsing the beans (not accounted for here), but if you do that, you'll want to add about 1/4 cup of low-sodium vegetable or chicken stock to give it some moisture while it cooks. Play around and add more vegetables/seasonings, this is just what I had at the time.
Number of Servings: 9

Ingredients

    1 c uncooked brown rice
    1 t butter (for cooking rice, if yours sticks like mine does)
    2.5 c water (for cooking rice)
    1.5 15-oz can black beans, undrained (OR drained and rinsed, but add 1/4 c low-sodium broth)
    2 fresh tomatoes, chopped
    1/2 large onion, chopped
    1 zuchinni, chopped
    1 t ground cumin
    1 t cayenne pepper
    2 t salt
    2 T sour cream
    1/3 c pepper jack cheese, grated

Directions

Cook rice with butter if desired, according to package directions. While rice is cooking, chop vegetables and grate cheese. Preheat oven to 350 degrees.

Mix vegetables and beans (and stock, if draining beans) together in a large bowl. Add rice, sour cream and spices, then stir until all ingredients are moistened.

Turn into a baking dish coated with cooking spray, and cook at 350 for 30 minutes or until warm through.

Makes 9 servings, probably about 1 cup each.



Number of Servings: 9

Recipe submitted by SparkPeople user CMAXCA.






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Member Ratings For This Recipe

  • This was delicious! The veggies were still a little bit crunchy, but that helped with the texture! We will definitely make this again, especially experimenting with more/different veggies! - 12/13/10

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  • I can't wait to try this--its in the oven right now. The BF prefers meat in his dinner, so I threw in a pound of lean turkey breast and layered pepper jack slices on the bottom and top of the casserole dish. This probably added a little more calories than I'd usually do, but we'll see! - 11/4/10

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  • This was delish! We didn't have any pepper jack, so we used cheddar instead. It was still great! The veggies were a little crunchy for my taste, so next time I think I might saute them for a few minutes before adding them to the casserole. - 10/18/09

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  • This was super easy and very good. I made it the first time as described and then altered it to make for Vegan friends. Replaced Sour cream and cheese with half a block of crumbled tofu and 3 slices vegan chesed torn into bits (that's what I had) punched it up with a minced fresh hot pepper. - 9/13/09

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  • This was very very tasty. I made my own black beans, but instead of adding broth I added some salsa (and chopped up jalapenos for some spiciness). - 7/25/09

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