This black bean and brown rice casserole is meat-free, tremendous tasty, and really easy to make! It’s filled with taste and melty cheese for a hearty, satisfying dish.
Casseroles are one among my go-to simple weeknight meals. You possibly can throw them collectively in minutes for a wholesome and scrumptious dinner.
This black bean and brown rice casserole is one among my favorites after I’m on the lookout for a meat-free choice. The chili powder and inexperienced chilis give it a punch of taste whereas the melty cheese makes it style like a dream.
And like several nice casserole recipe, this one is a breeze to whip up. Sauté the veggies, combine the dairy, layer the casserole, and toss it within the oven. When it’s nearly carried out, add a bit of extra cheese on high!
The result’s scrumptious meat-free consolation meals that’s so good, it’s possible you’ll end up making it frequently. It’s actually a staple in my family.
The best way to make black bean and brown rice casserole
This tasty meat-free recipe comes collectively in only a few easy steps.
Step 1: Preheat the oven to 350°F. Spray a 1½ quart casserole dish with nonstick spray.
Step 2: Warmth the olive oil in a skillet over medium warmth. As soon as sizzling, add the onion and garlic, then cook dinner till the onion is translucent, about 5 minutes.
Step 3: Add the spinach and cook dinner till wilted.
Step 4: Take away from warmth and switch to a big bowl. Add the cooked rice, beans, chili powder, and inexperienced chiles to the bowl.
Step 5: In a separate bowl, combine the ricotta and milk till clean. Stir in 1 cup of mozzarella.
Step 6: Unfold ⅓ of the rice combination within the backside of the dish, then half of the ricotta combination. Repeat the layers, ending with the rice combination.
Step 7: Cowl the casserole dish and bake for half-hour.
Step 8: Uncover, unfold the remaining mozzarella on high, then bake, uncovered, till the cheese melts, about 5 to 10 minutes.
Are black beans good for individuals with diabetes?
Sure they’re!
Beans are a terrific supply of protein and fiber. The truth is, their fiber content material might assist stabilize blood sugars. That’s particularly essential in a dish like this that accommodates a easy carbohydrate like rice.
On high of that, beans are additionally filled with nutritional vitamins and minerals. They’re a wholesome supply of magnesium and potassium, for instance, that are important to correct physique perform.
Every time attainable, I do suggest making your personal beans since canned beans have increased sodium. Try my no-soak Immediate Pot technique for an excellent simple option to cook dinner beans!
Storage
I believe leftovers may be my favourite half about casseroles. It’s an effective way to meal prep for the week!
You probably have any additional casserole, you may retailer it lined within the fridge for as much as 5 days. I like to recommend reheating within the oven or gently within the microwave.
Different meat-free dinners
In search of a number of extra diabetes-friendly meals that don’t embrace meat?
Listed below are a few of my favourite scrumptious and hearty recipes that I do know you’ll love:
If you’ve tried this casserole, please don’t neglect to let me know the way you favored it and fee the recipe within the feedback beneath!
Recipe Card
Black Bean and Brown Rice Casserole
This black bean and brown rice casserole is meat-free, tremendous tasty, and really easy to make! It is filled with taste and melty cheese for a hearty, satisfying dish.
Servings:6
Directions
Preheat the oven to 350°F. Spray a 1½ quart casserole dish with nonstick spray.
Warmth the olive oil in a skillet over medium warmth. As soon as sizzling, add the onion and garlic, then cook dinner till the onion is translucent, about 5 minutes.
½ tablespoon olive oil, 1 giant onion, 3 cloves garlic
Add the spinach and cook dinner till wilted.
½ pound spinach leaves
Take away from warmth and switch to a big bowl. Add the rice, beans, chili powder, and inexperienced chiles.
2 cups cooked brown rice, 1 can (15 ounces) black beans, 1 tablespoon chili powder, 1 can (4 ounces) chopped inexperienced chiles
In a separate bowl, combine the ricotta and milk till clean. Stir in 1 cup of mozzarella.
1 cup part-skim ricotta cheese, ¼ cup nonfat milk, 1½ cups shredded part-skim mozzarella cheese
Unfold ⅓ of the rice combination within the backside of the dish, then half of the ricotta combination. Repeat the layers, ending with the rice combination.
Cowl the casserole dish and bake for half-hour.
Uncover, unfold the remaining mozzarella on high, then bake, uncovered, till the cheese melts, about 5 to 10 minutes.
1½ cups shredded part-skim mozzarella cheese
Recipe Notes
To maintain the sodium low, I like to recommend cooking your personal beans as an alternative of utilizing canned black beans.
Leftovers could be saved lined within the fridge for as much as 5 days.
Diet Information Per Serving
Diet Info
Black Bean and Brown Rice Casserole
Quantity Per Serving
Energy 243
Energy from Fats 55
% Every day Worth*
Fats 6.1g9%
Saturated Fats 2.9g18%
Trans Fats 0g
Polyunsaturated Fats 0.4g
Monounsaturated Fats 2.1g
Ldl cholesterol 17.5mg6%
Sodium 425.1mg18%
Potassium 446mg13%
Carbohydrates 32.3g11%
Fiber 5.8g24%
Sugar 2.3g3%
Protein 14.3g29%
Web carbs 26.5g
* P.c Every day Values are primarily based on a 2000 calorie weight-reduction plan.