Black Bean Casserole
336kcal
Ingredients
- 400 g tinned black beans drained and rinsed
- 1 cup chopped tomatoes
- 1 cup rice uncooked
- 2 cups vegetable broth
- 1 sweet potato peeled and diced
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- ½ zucchini diced
- ⅓ cup sweetcorn
- 1 teaspoon smoked paprika
- 0.5 teaspoon cumin
- 0.5 teaspoon dried oregano
- 0.5 teaspoon cayenne pepper
- Salt and pepper to taste
Toppings
- 1 avocado
- ¼ fresh cilantro diced
- 4 tablespoon sour cream or greek yoghurt
- ¼ sliced jalapenos
Method
- Add the drained black beans, sweet potato, vegetables, sweet corn, and rice to a large casserole dish.400 g tinned black beans, 1 sweet potato, 1 red bell pepper, 1 yellow bell pepper, ½ zucchini, ⅓ cup sweetcorn, 1 cup rice
- Add the seasonings and mix them in.1 teaspoon smoked paprika, 0.5 teaspoon cumin, 0.5 teaspoon dried oregano, 0.5 teaspoon cayenne pepper, Salt and pepper to taste
- Pour over the chopped tomatoes and vegetable broth, and stir everything together.1 cup chopped tomatoes, 2 cups vegetable broth
- Cover the casserole dish with foil and bake at 200C | 395F for 60 - 70 minutes, until the rice has absorbed the broth and the potatoes are tender.
- Scatter over the diced avocado, sliced jalapenos, cilantro, and sour cream and serve while hot!1 avocado, ¼ fresh cilantro, 4 tablespoon sour cream or greek yoghurt, ¼ sliced jalapenos
Nutrition
Calories336kcalCarbohydrates59gProtein11gFat7gSaturated Fat2gPolyunsaturated Fat1gMonounsaturated Fat4gCholesterol5mgSodium403mgPotassium813mgFiber11gSugar6gVitamin A6619IUVitamin C74mgCalcium74mgIron3mg
Notes
- Storage: Fridge 4 days, freezer 3 months.
- Foil: Cover tightly - this traps steam and cooks the rice. A loose cover means crunchy rice.
- Rice: White rice only. Brown rice doesn’t cook through in the baking time.
- Sweet potato: Dice small (~1cm) so it cooks through.
- Toppings: Avocado, sour cream, cilantro, and jalapeños are essential - don’t skip them.