Black Bean Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 Tbsp canola oil1/2 c chopped onion1/2 c chopped celery2 cloves garlic, sliced thinly1 c chopped green pepper1 c chopped carrots1 c chopped zucchini1 c chopped mushrooms1 - 12 oz can sweet yellow corn1 - 19 oz can black beans, rinsed1 - 4 oz can green chilis1/2 tsp cumin1/2 tsp peppersalt to taste1 c long grain brown rice3 Tbsp grated parmesan cheese
1. Heat oven to 350 F.
2. Cook rice as per instructions.
3. In a pan over medium heat add canola oil.
4. Add onions, celery, and garlic.
5. Cook 10 - 15 minutes.
6. Add other fresh vegetables.
7. Cook 15 minutes.
8. Add other ingredients, except cheese.
9. Put into oven-safe dish, cover, & bake 30 minutes.
10. Sprinkle with parmesan cheese and serve.
Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user TIMTOO.
2. Cook rice as per instructions.
3. In a pan over medium heat add canola oil.
4. Add onions, celery, and garlic.
5. Cook 10 - 15 minutes.
6. Add other fresh vegetables.
7. Cook 15 minutes.
8. Add other ingredients, except cheese.
9. Put into oven-safe dish, cover, & bake 30 minutes.
10. Sprinkle with parmesan cheese and serve.
Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user TIMTOO.
Nutritional Info Amount Per Serving
- Calories: 224.1
- Total Fat: 4.4 g
- Cholesterol: 2.0 mg
- Sodium: 173.3 mg
- Total Carbs: 38.5 g
- Dietary Fiber: 9.5 g
- Protein: 10.5 g
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