When you hear the word 'casserole' you may think, rich, creamy and high-in-calories...Well not according to this amazing recipe by Mina Goodman, RDN Nutrition Educator. In fact, loading up a casserole dish filled with these healthful ingredients is something to get excited about. This hearty meal is full of flavor and makes great leftovers.
Yields1 ServingPrep Time25 minsCook Time40 minsTotal Time1 hr 5 mins
1large yellow oniondiced
1red bell pepperseeded and diced
3cloves garlicminced
1tbspground cumin seedstoasted in a dry skillet and ground (or you can also use cumin powder)
2tspancho chile powder
2cupscooked brown ricefollow package directions
15ozlow sodium black beansdrained and rinsed
2cupsfrozen cornthawed, rinsed and drained
1cupchopped cilantroleaves only
No-Cheese Sauce
1yellow onionchopped
1red bell pepperseeded and chopped
3tbspraw cashewstoasted in a dry skillet
1tbsptahini
1cupnutritional yeast
2medium zucchinicut into 1/2 slices
No-Cheese Sauce
1
Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency. Set aside.
2
Preheat the oven to 350°F.
3
Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tablespoons at a time, to keep the vegetables from sticking to the pan. Add the garlic and cook for 4 minutes. Add the cumin and chile powder and cook for another 30 seconds. Remove from the heat. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.
4
Spoon the mixture into an 8 x 8-inch baking dish. Bake for 25 Minutes, or until bubbly. Serve garnished with the cilantro.
Nutrition Facts
0 servings
Serving size
Ingredients
1large yellow oniondiced
1red bell pepperseeded and diced
3cloves garlicminced
1tbspground cumin seedstoasted in a dry skillet and ground (or you can also use cumin powder)
2tspancho chile powder
2cupscooked brown ricefollow package directions
15ozlow sodium black beansdrained and rinsed
2cupsfrozen cornthawed, rinsed and drained
1cupchopped cilantroleaves only
No-Cheese Sauce
1yellow onionchopped
1red bell pepperseeded and chopped
3tbspraw cashewstoasted in a dry skillet
1tbsptahini
1cupnutritional yeast
2medium zucchinicut into 1/2 slices
Directions
No-Cheese Sauce
1
Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency. Set aside.
2
Preheat the oven to 350°F.
3
Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tablespoons at a time, to keep the vegetables from sticking to the pan. Add the garlic and cook for 4 minutes. Add the cumin and chile powder and cook for another 30 seconds. Remove from the heat. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.
4
Spoon the mixture into an 8 x 8-inch baking dish. Bake for 25 Minutes, or until bubbly. Serve garnished with the cilantro.
