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Mexican Style Bean and Rice Casserole By Mina Goodman, RDN

Yields1 ServingPrep Time25 minsCook Time40 minsTotal Time1 hr 5 mins

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.

Black bean and rice casserole

 1 large yellow oniondiced
 1 red bell pepperseeded and diced
 3 cloves garlicminced
 1 tbsp ground cumin seedstoasted in a dry skillet and ground (or you can also use cumin powder)
 2 tsp ancho chile powder
 2 cups cooked brown ricefollow package directions
 15 oz low sodium black beansdrained and rinsed
 2 cups frozen cornthawed, rinsed and drained
 1 cup chopped cilantroleaves only
No-Cheese Sauce
 1 yellow onionchopped
 1 red bell pepperseeded and chopped
 3 tbsp raw cashewstoasted in a dry skillet
 1 tbsp tahini
 1 cup nutritional yeast
 2 medium 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.