Search
by Ingredient

Carribean Casserole

Empty starEmpty starEmpty starEmpty starEmpty star

Submitted by tdwmsw

Caribbean rice and black bean casserole: stewed tomatoes, oregano, turmeric, and garlic simmered with instant brown rice and black beans. One-pot vegetarian dinner in 30 minutes.

YIELD

4 servings

PREP

10 min

COOK

20 min

READY

30 min

This is the kind of pantry-staple dinner that earns its keep on busy weeknights. One pot, eight ingredients, thirty minutes from start to plate. The Caribbean angle comes from the turmeric and oregano combination, which builds a bright, earthy flavor base that’s lighter than typical American rice and beans.

Sweat the onion in oil first until soft but not browned. Browning adds caramel notes that don’t fit this dish, you want the onion to taste fresh and sweet. Those aromatics carry the spices that come next.

Stewed tomatoes, black beans, oregano, turmeric, and garlic powder all go in with their full liquid intact. That liquid plus the tomato juice is what cooks the rice without needing extra water or broth. Instant brown rice cooks in just five minutes once the liquid hits a boil.

The five-minute rest off the heat is the make-or-break step. It lets the rice finish absorbing the remaining liquid and gives the flavors time to settle into every grain.

Kitchen Tips

  • Don’t drain the canned beans; the liquid thickens the casserole and adds savory depth
  • Use the instant brown rice the recipe calls for; regular brown rice takes 40+ minutes and won’t work in this timing
  • Toast the turmeric and oregano in the oil with the onion for 10 seconds before the wet ingredients hit for fuller spice flavor
  • The casserole keeps in the fridge for 4 days; reheat with a splash of water to refresh the rice

Variations

  • Stir in chopped fresh cilantro and a squeeze of lime at the table for a brighter, fresher finish
  • Add diced bell pepper or frozen corn with the tomatoes for extra vegetables in the pot
  • Use kidney or pinto beans in place of black beans, or do a mix of two for varied color

Ingredients

1 1
MEDIUM MEDIUM ONION
chopped
1 15
TABLESPOON ML VEGETABLE OIL
15 433.5
16 462.4
OUNCES ML/G BLACK BEANS
1 5
TEASPOON ML OREGANO
1 5
TEASPOON ML TURMERIC
½ 2.5
TEASPOON ML GARLIC POWDER
1 ½ 355
CUPS ML BROWN RICE FLOUR
instant *

Directions

Stir onion in hot oil until tender (do not brown).

Add tomatoes, beans (include liquid from both), oregano, turmeric, and garlic powder.

Bring to a boil.

Stir in rice and cover.

Reduce heat to simmer for 5 minutes.

Remove from heat and let stand for 5 minutes.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 268g (9.5 oz)
Amount per Serving
Calories 179 18% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 719mg 30%
Total Carbohydrate 10g 10%
Dietary Fiber 10g 41%
Sugars g
Protein 17g
Vitamin A 4% Vitamin C 25%
Calcium 9% Iron 23%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
More health news

Email this recipe