This black bean and brown rice casserole is meat-free, super tasty, and so easy to make! It’s packed with flavor and melty cheese for a hearty, satisfying dish.
Casseroles are one of my go-to easy weeknight meals. You can throw them together in minutes for a healthy and delicious dinner.
This black bean and brown rice casserole is one of my favorites when I’m looking for a meat-free option. The chili powder and green chilis give it a punch of flavor while the melty cheese makes it taste like a dream.
And like any great casserole recipe, this one is a breeze to whip up. Sauté the veggies, mix the dairy, layer the casserole, and toss it in the oven. When it’s almost done, add a little more cheese on top!
The result is delicious meat-free comfort food that’s so good, you may find yourself making it on a regular basis. It’s certainly a staple in my household.
How to make black bean and brown rice casserole
This tasty meat-free recipe comes together in just a few simple steps.
Step 1: Preheat the oven to 350°F. Spray a 1½ quart casserole dish with nonstick spray.
Step 2: Heat the olive oil in a skillet over medium heat. Once hot, add the onion and garlic, then cook until the onion is translucent, about 5 minutes.
Step 3: Add the spinach and cook until wilted.
Step 4: Remove from heat and transfer to a large bowl. Add the rice, beans, chili powder, and green chiles.
Step 5: In a separate bowl, mix the ricotta and milk until smooth. Stir in 1 cup of mozzarella.
Step 6: Spread ⅓ of the rice mixture in the bottom of the dish, then half of the ricotta mixture. Repeat the layers, ending with the rice mixture.
Step 7: Cover the casserole dish and bake for 30 minutes.
Step 8: Uncover, spread the remaining mozzarella on top, then bake, uncovered, until the cheese melts, about 5 to 10 minutes.
Are black beans good for people with diabetes?
Yes they are! Some even consider them a diabetes super food.
Beans are a great source of protein and fiber. In fact, their fiber content may help stabilize blood sugars. That’s especially important in a dish like this that contains a simple carbohydrate like rice.
On top of that, beans are also packed with vitamins and minerals. They’re a healthy source of magnesium and potassium, for example, which are essential to proper body function.
Whenever possible, I do recommend making your own beans since canned beans have higher sodium. Check out my no-soak Instant Pot method for a super easy way to cook beans!
Storage
I think leftovers might be my favorite part about casseroles. It’s a great way to meal prep for the week!
If you have any extra casserole, you can store it covered in the refrigerator for up to 5 days. I recommend reheating in the oven or gently in the microwave.
Other meat-free dinners
Looking for a few more diabetic-friendly meals that don’t include meat? Here are some of my favorite delicious and hearty recipes that I know you’ll love:
When you’ve tried this casserole, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Black Bean and Brown Rice Casserole
Ingredients
- ½ tablespoon olive oil
- 1 large onion (chopped)
- 3 cloves garlic (minced)
- ½ pound spinach leaves (stems removed)
- 2 cups cooked brown rice
- 1 can (15 ounces) black beans (rinsed and drained)
- 1 tablespoon chili powder
- 1 can (4 ounces) chopped green chiles
- 1 cup part-skim ricotta cheese
- ¼ cup nonfat milk
- 1½ cups shredded part-skim mozzarella cheese (divided)
Instructions
- Preheat the oven to 350°F. Spray a 1½ quart casserole dish with nonstick spray.
- Heat the olive oil in a skillet over medium heat. Once hot, add the onion and garlic, then cook until the onion is translucent, about 5 minutes.
- Add the spinach and cook until wilted.
- Remove from heat and transfer to a large bowl. Add the rice, beans, chili powder, and green chiles.
- In a separate bowl, mix the ricotta and milk until smooth. Stir in 1 cup of mozzarella.
- Spread ⅓ of the rice mixture in the bottom of the dish, then half of the ricotta mixture. Repeat the layers, ending with the rice mixture.
- Cover the casserole dish and bake for 30 minutes.
- Uncover, spread the remaining mozzarella on top, then bake, uncovered, until the cheese melts, about 5 to 10 minutes.
This recipe is absolutely delicious! I replaced the brown rice with cauliflower rice and replaced the chiles with green pepper!
I cant wait to serve it!
This sounds like something I would love to make but I am so new at this diabetic stuff, I worry about the carbs,
Maybe upping the beans and reducing the Brown rice. Just a thought.
Lindsay – More beans and less rice sounds like a good idea! Maybe use a combination of different beans? This recipe does have some carbs, but it also has a ton of fiber. Fiber doesn’t have much of an effect on blood sugar.