Easy Black Bean Veggie Casserole

Name: Easy Black Bean Veggie Casserole Recipe
Prep time: 45 min
Cook time: 30 min
Total time: 75 min
Yield: 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

(5)

Minutes to Prepare: 45
Minutes to Cook: 30

Number of Servings: 9

Ingredients

1 c uncooked brown rice1 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, chopped1/2 large onion, chopped1 zuchinni, chopped1 t ground cumin1 t cayenne pepper2 t salt2 T sour cream1/3 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.

Servings Per Recipe: 9

Nutritional Info 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

More Recipes Like This

TIME30

CALS209

(167 ratings)

Cheesy Vegetable-Stuffed Eggplant

This easy, cheesy eggplant packs a mean veggie punch! A simple vegetarian meal that even meat-eaters will love.Submitted by: CHEF_MEG

CALORIES 208.8 FAT 9.8 PROTEIN 9.6 CARBS 24.4 FIBER 8.3

TIME0

CALS280

(370 ratings)

Alyson's Vegetarian Chili

This vegetarian chili can be made on the stove top or in a slow cooker. Submitted by: AEGARRISON

CALORIES 279.8 FAT 2.2 PROTEIN 14.7 CARBS 58.4 FIBER 15.5

TIME0

CALS101

(183 ratings)

Oh Boy, Salad!

This was my great-grandfather's favorite salad. He didn't like lettuce, so when he saw this salad coming out, he always said, "Oh boy, salad!" thus the name. Submitted by: TANGO5617

CALORIES 101.3 FAT 5.4 PROTEIN 2.5 CARBS 12.8 FIBER 3

TIME15

CALS337

(234 ratings)

Easy Poached Eggs and Pasta

I can't get enough of this easy recipe; it's ready in 15 minutes!The still-runny egg yolk adds a creaminess to the sauce and perfectly mixes with the spinach. Submitted by: STEPFANIER

CALORIES 337.3 FAT 6.5 PROTEIN 18.1 CARBS 53.9 FIBER 6.9

TIME0

CALS100

(159 ratings)

100-Calorie Carrot Ginger Muffins

Think carrot cake, but without the guilt!Submitted by: SQUIRRELLYPOO

CALORIES 99.6 FAT 2.5 PROTEIN 2 CARBS 19.9 FIBER 1.4

Member Reviews

CD8500787
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
CSBOYD20
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
FLOWINGWATER
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
MARCHETTA1
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
SCHAAPJE47
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