This Southwestern Black Bean Casserole is a hearty and flavorful dish that combines black beans, vegetables, and spices to create a satisfying meal. It’s perfect for those seeking a nutritious option that’s both delicious and easy to prepare.
Why You’ll Love This Recipe
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Nutritious and Filling: Packed with protein-rich black beans and fiber-filled vegetables, this casserole offers a wholesome meal that keeps you satisfied.
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Easy Preparation: With minimal hands-on time, this “dump-and-bake” recipe simplifies cooking without compromising on taste.
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Versatile and Customizable: Easily adaptable to include your favorite vegetables or to accommodate dietary preferences.
Ingredients
- 1 3/4 cups (415 ml) low-sodium vegetable broth
- 1 cup (~250 g) chunky salsa
- 2 tablespoons nutritional yeast
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1/2 yellow onion, diced
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 cup (182 g) uncooked brown rice
- 1/2 bunch cilantro leaves, chopped
- Optional toppings: avocado slices, vegan chipotle mayo, fresh tomatoes
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Directions
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Preheat the Oven: Set your oven to 400°F (200°C).
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Prepare the Liquid Mixture: In a medium pot, combine the vegetable broth, salsa, and nutritional yeast. Bring this mixture to a boil over high heat.
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Assemble the Casserole:
- Evenly spread the diced red and green bell peppers, along with the diced onion, across the bottom of a 9×13-inch casserole dish.
- Sprinkle the drained black beans over the vegetables.
- Add the uncooked brown rice on top of the bean layer.
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Add the Liquid: Once the broth mixture reaches a boil, remove it from heat and pour it evenly over the layered ingredients in the casserole dish.
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Bake: Cover the casserole dish tightly with aluminum foil. Place it on the middle rack of the preheated oven and bake for 60 minutes.
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Garnish and Serve: After baking, remove the casserole from the oven and let it sit for a few minutes. Top with chopped cilantro and any optional toppings like avocado slices or vegan chipotle mayo before serving.
Servings and Timing
- Servings: This recipe yields approximately 4 to 6 servings.
- Prep Time: 10 minutes
- Cook Time: 60 minutes
- Total Time: 1 hour 10 minutes
Variations
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Protein Addition: Incorporate cooked ground turkey or chicken for added protein.
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Cheesy Twist: Sprinkle shredded Monterey Jack or cheddar cheese on top before baking for a melted, cheesy finish.
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Spice Level: Adjust the heat by choosing a mild or spicy salsa, or by adding diced jalapeños.
Storage/Reheating
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Refrigeration: Store leftovers in an airtight container in the refrigerator for up to one week.
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Freezing: For longer storage, freeze the casserole in individual portions for up to one month.
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Reheating: Reheat in the microwave, oven, or in a non-stick skillet with a touch of oil or water until warmed through.
FAQs
What can I substitute for black beans?
You can replace black beans with other legumes like pinto beans or chickpeas, depending on your preference.
Can I use white rice instead of brown rice?
Brown rice is recommended due to its nutritional benefits and texture. However, if using white rice, adjust the cooking time and liquid ratio accordingly.
Is nutritional yeast necessary?
Nutritional yeast adds a subtle cheesy flavor, especially in vegan dishes. If unavailable, you can omit it or substitute with grated cheese if dairy is suitable for your diet.
Can I add meat to this casserole?
Yes, cooked ground meats like turkey, chicken, or beef can be added for extra protein.
How can I make this casserole spicier?
To increase the heat, use a spicier salsa, add diced jalapeños, or incorporate chili powder into the broth mixture.
What toppings go well with this casserole?
Popular toppings include avocado slices, sour cream or vegan alternatives, fresh cilantro, diced tomatoes, and lime wedges.
Can I prepare this casserole in advance?
Absolutely. Assemble the casserole, cover, and refrigerate overnight. When ready to bake, let it sit at room temperature for about 15 minutes before placing it in the oven.
How do I prevent the casserole from becoming too dry?
Ensure the casserole is tightly covered with foil during baking to retain moisture. Also, using the correct amount of liquid as specified in the recipe is crucial.
Can I add cheese to this casserole?
Yes, adding shredded cheese like Monterey Jack or cheddar on top before baking will result in a deliciously cheesy crust.
What sides pair well with this dish?
This casserole pairs well with a simple green salad, tortilla chips, or steamed vegetables.
Conclusion
The Southwestern Black Bean Casserole is a versatile and nutritious dish that’s both easy to prepare and delightful to eat. Whether you’re adhering to a plant-based diet or simply seeking a hearty meal, this casserole offers a flavorful experience that’s sure to become a household favorite.
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Southwestern Black Bean Casserole
- Category: Dinner, Main Course
- Method: Baked
- Cuisine: Italian
- Diet: Vegetarian
Description
These Skinny Lasagna Rolls are a lighter twist on the classic comfort food. Filled with creamy ricotta, nutrient-rich spinach, and topped with melty mozzarella and savory marinara, they’re portion-controlled, delicious, and perfect for a healthy family dinner or meal prep.
Ingredients
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- 9 lasagna noodles
- 1 (10 oz) package frozen chopped spinach, thawed and well-drained
- 1 (15 oz) container part-skim ricotta cheese
- 1/2 cup grated Parmesan cheese
- 1 large egg
- 1/2 teaspoon minced garlic
- 1/2 teaspoon Italian seasoning
- Salt and pepper to taste
- 32 oz marinara sauce
- 9 tablespoons part-skim shredded mozzarella cheese
Instructions
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- Preheat oven to 350°F (175°C).
- Cook lasagna noodles according to package directions. Lay them flat to cool.
- In a bowl, mix spinach, ricotta, Parmesan, egg, garlic, Italian seasoning, salt, and pepper.
- Spread 1 cup marinara sauce on the bottom of a 9×13-inch baking dish.
- Spread about ⅓ cup of filling on each noodle, roll them up, and place seam-side down in the dish.
- Pour remaining sauce over the rolls and top each with 1 tbsp mozzarella.
- Cover with foil and bake for 40 minutes.
- Let cool for a few minutes before serving.
Notes
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- Be sure spinach is well-drained to avoid watery filling.
- Add chopped mushrooms or lean ground turkey for variation.
- Serve with a crisp green salad for a balanced meal.
- Details:
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