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Black Bean and Brown Rice Casserole
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5 from 3 votes

Black Bean and Brown Rice Casserole

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.
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: Main Course
Cuisine: American
Diet: Low Fat
Keyword: black beans, casserole
Servings: 6
Calories: 243kcal
Author: Diabetic Foodie

Ingredients

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.
    ½ tablespoon olive oil, 1 large onion, 3 cloves garlic
  • Add the spinach and cook until wilted.
    ½ pound spinach leaves
  • Remove from heat and transfer to a large bowl. Add the rice, beans, chili powder, and green chiles.
    2 cups cooked brown rice, 1 can (15 ounces) black beans, 1 tablespoon chili powder, 1 can (4 ounces) chopped green chiles
  • In a separate bowl, mix the ricotta and milk until smooth. Stir in 1 cup of mozzarella.
    1 cup part-skim ricotta cheese, ¼ cup nonfat milk, 1½ cups shredded part-skim mozzarella cheese
  • 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.
    1½ cups shredded part-skim mozzarella cheese

Notes

This recipe is for 6 servings of casserole.
To keep the sodium low, I recommend cooking your own beans instead of using canned black beans.
Leftovers can be stored covered in the refrigerator for up to 5 days.

Nutrition

Calories: 243kcal | Carbohydrates: 32.3g | Protein: 14.3g | Fat: 6.1g | Saturated Fat: 2.9g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2.1g | Trans Fat: 0g | Cholesterol: 17.5mg | Sodium: 425.1mg | Potassium: 446mg | Fiber: 5.8g | Sugar: 2.3g | Net carbs: 26.5g