This black bean and brown rice casserole is meatless, super tasty, and super easy to make! It’s full of flavor and melted cheese, making for a hearty, satisfying dish.
Casseroles are one of my simple meals for the weekend. You can dump them together in minutes for a healthy and delicious dinner.
This black bean and brown rice casserole is one of my favorites when looking for a meat-free option. The chilli powder and green chilli give it a distinct flavor, while the melted cheese makes it taste like a dream.
And like any great casserole recipe, this one is super easy to make. Fry the vegetables, mix in the dairy products, layer the casserole and put it in the oven. When it’s almost ready, add some cheese on top!
The result is delicious, meatless, comfort food that’s so good you can make it on a regular basis. It’s definitely a staple in my home.
How to make black bean and brown rice casserole
This tasty meatless recipe can be obtained in just a few simple steps.
Step 1: Preheat oven to 350°F. Spray a 1.5-litre casserole dish with non-stick spray.
Step 2: Heat the olive oil in a skillet over medium heat. Once heated, add the onion and garlic, then cook until the onion is translucent, about 5 minutes.
Step 3: Add spinach and cook until wilted.
Step 4: Remove from heat and transfer to a large bowl. Add the cooked rice, beans, chili powder and green chillies to the bowl.
Step 5: In a separate bowl, mix the ricotta and milk until smooth. Stir in 1 cup mozzarella.
Step 6: Spread ⅓ of the rice mixture on the bottom of the dish, then half of the ricotta mixture. Repeat the layers, ending with the rice mixture.
Step 7: Cover the ovenproof dish and bake for 30 minutes.
Step 8: Uncover, spread remaining mozzarella on top, then bake uncovered until cheese is melted, about 5 to 10 minutes.
Are black beans good for people with diabetes?
Yes they are!
Beans are an excellent source of protein and fiber. In fact, the fiber content can help stabilize blood sugar levels. This is especially important for such a dish, which contains simple carbohydrates, such as rice.
In addition, beans are also rich in vitamins and minerals. They are a healthy source of, for example, magnesium and potassium, which are necessary for the proper functioning of the body.
I recommend making your own beans if possible, as canned beans are higher in sodium. Check out my Instant Pot no-soak method for a super easy way to cook beans!
Storage
I think leftovers might be my favorite part of casseroles. It’s a great way to prepare meals for the whole week!
If you have an extra casserole, you can keep it covered in the fridge for up to 5 days. I recommend warming it up in the oven or gently in the microwave.
Other meatless dinners
Looking for some more diabetic-friendly meals that don’t contain meat?
Here are some of my favorite delicious and hearty recipes that you are sure to enjoy:
Once you try this casserole, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
Black bean and brown rice casserole
This black bean and brown rice casserole is meatless, super tasty, and super easy to make! It’s full of flavor and melted cheese, making for a hearty, satisfying dish.
Portions:6
Instructions
-
Preheat oven to 350°F. Spray a 1.5-quart casserole dish with non-stick spray.
-
Heat the olive oil in a skillet over medium heat. Once heated, add the onion and garlic, then cook until the onion is translucent, about 5 minutes.
½ tablespoon of olive oil, 1 large onion, 3 cloves of garlic
-
Add spinach and cook until wilted.
½ pound spinach leaves
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Remove from heat and transfer to a large bowl. Add rice, beans, chili powder and green chilli.
2 cups of cooked brown rice, 1 can (15 ounces) of black beans, 1 tablespoon chilli powder, 1 can (4 ounces) chopped green chilies
-
In a separate bowl, mix the ricotta and milk until smooth. Stir in 1 cup mozzarella.
1 cup partially defatted ricotta cheese ¼ cup of skimmed milk, 1½ cups shredded partially skimmed mozzarella cheese
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Spread ⅓ of the rice mixture on the bottom of the dish, then half of the ricotta mixture. Repeat the layers, ending with the rice mixture.
-
Cover the ovenproof dish and bake for 30 minutes.
-
Uncover, spread remaining mozzarella on top, then bake uncovered until cheese is melted, about 5 to 10 minutes.
1½ cups shredded partially skimmed mozzarella cheese
Notes to the recipe
To keep sodium levels low, I recommend cooking your own beans instead of using canned black beans.
Leftovers can be stored covered in the fridge for up to 5 days.
Nutritional information per serving
Nutrition Facts
Black bean and brown rice casserole
Amount per serving
Calories 243
55 calories from fat
% Daily Value*
Fat 6.1g9%
Saturated Fat 2.9g18%
trans fats 0g
polyunsaturated fats 0.4g
monounsaturated fats 2.1g
cholesterol 17.5mg6%
Sodium 425.1 mg18%
Potassium 446 mg13%
Carbohydrates 32.3g11%
Fiber 5.8g24%
Sugar 2.3g3%
Protein 14.3g29%
Net carbs 26.5g
* Daily percentages are based on a 2000 calorie diet.
#Black #bean #brown #rice #casserole
