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Caribbean Casserole

Caribbean Casserole – Forkwise recipe card (illustration, no photo yet)
DinnerCaribbean⏱ 20 minServes 10EasyGluten-freeEgg-freeDairy-freeLactose-freeVeganVegetarianNut-free
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🌾 Gluten-free by ingredient. Every ingredient in this recipe was checked against our strict gluten-free list. It has not been test-cooked or lab-tested. If you have coeliac disease, check the label of every product you use (for example “gluten-free” on spices, stock or oats) and avoid cross-contact in your own kitchen. How we check recipes

Ingredients

  • 1 medium onion, chopped
  • ½ medium green pepper, diced (diced)
  • 1 tbsp canola oil (or cooking oil of choice)
  • 1 can (14.5 ounces) stewed tomatoes, low-sodium
  • 1 can (15.5 ounces) black beans, low sodium (or beans of your choice)
  • 1 tsp oregano leaves
  • ½ tsp garlic powder
  • 1½ cups instant brown rice, uncooked

Method

  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. Bring to a boil.
  3. Stir in rice and cover.
  4. Reduce heat to simmer for 5 minutes.
  5. Remove from heat and let stand for 5 minutes.

Learn more about: Onions Bell Peppers Tomatoes Herbs

Nutrition per serving

Serving size: 1 Cup

  • Total Calories: 172
  • Total Fat: 2 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 157 mg
  • Carbohydrates: 33 g
  • Dietary Fiber: 5 g
  • Total Sugars: 2 g
  • Protein: 6 g

Source: USDA MyPlate Kitchen nutrition facts for this recipe. Estimates only.

Recipe source: USDA MyPlate Kitchen · Public domain (U.S. Government work) · Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute · Reformatted; ingredient quantities parsed
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