Caribbean Casserole

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

• Prep: 7 min
• Cook: 20 min
• Total: 27 min
• Servings: 10
• Cuisine: Caribbean
• Difficulty: Easy
• Cost: $0.67/serving

Dietary

• Vegetarian
• Vegan
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sodium
• Low-Fat
• Low-Sugar

Tags

• quick
• healthy
• comfort food
• budget-friendly
• savory
• one-pot

Ingredients

• 1 onion (medium, chopped)
• 0.5 green bell pepper (medium, diced)
• 1 tablespoon canola oil
• 14.5 ounce stewed tomatoes (low-sodium)
• 15.5 ounce black beans (low sodium)
• 1 teaspoon oregano leaves
• 0.5 teaspoon garlic powder
• 1.5 cup instant brown rice (uncooked)

Instructions

1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
2. Add tomatoes, beans (include liquid from both), oregano, and garlic powder.
3. Bring to a boil.
4. Stir in rice and cover.
5. Reduce heat to simmer for 5 minutes.
6. Remove from heat and let stand for 5 minutes.

Nutrition (per serving)

• Calories: 182
• Protein: 5.8 g
• Carbohydrates: 34.4 g
• Fat: 2.6 g
• Fiber: 5.7 g
• Sodium: 69 mg
• Saturated Fat: 0.4 g
• Sugar: 2.2 g