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Mexican Bean & Rice Casserole

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Recipe

 

Yield

6 servings

Prep

30 min

Cook

55 min

Ready

90 min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 tablespoon vegetable oil
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1 large onions
chopped
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2 stalks celery
chopped
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1 each sweet red bell peppers
diced
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3 cups red kidney beans
cooked
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6 ounces tomato paste
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1 teaspoon cumin
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1 teaspoon chili powder
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1 teaspoon basil
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½ teaspoon oregano
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1 pinch cayenne pepper
if desired
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3 tablespoons organic shoyu
or tamari
1 cup arame
soaked , optional
*
4 cups rice
brown, cooked
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½ cup parsley leaves
chopped
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3 large tomatoes
ripe, sliced
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5 each garlic cloves
pressed
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Ingredients

Amount Measure Ingredient Features
15 ml vegetable oil
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1 large onions
chopped
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2 stalks celery
chopped
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1 each sweet red bell peppers
diced
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7.1E+2 ml red kidney beans
cooked
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173.4 ml/g tomato paste
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5 ml cumin
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5 ml chili powder
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5 ml basil
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2.5 ml oregano
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1 pinch cayenne pepper
if desired
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45 ml organic shoyu
or tamari
237 ml arame
soaked , optional
*
946 ml rice
brown, cooked
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118 ml parsley leaves
chopped
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3 large tomatoes
ripe, sliced
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5 each garlic cloves
pressed
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Directions

Heat the oil in a large skillet and sauté the onion, celery and red pepper until almost tender.

Blend together the beans, a small amount of the liquid from cooking them (about ¼ cup), the tomato paste, the spices, and the shoyu or tamari in a blender or food processor to make a puree.

Transfer the purée to a large bowl.

Add the sautéed vegetables and the soaked arame (if desired) to the bean purée and mix well.

In a separate bowl, mix the rice and parsley together.

Oil a large, deep baking dish .

Place half of the rice in the bottom of the dish.

Spread half of the bean mixture over the rice, top it with half of the sliced tomatoes, and then distribute half of the pressed garlic over the tomatoes.

Repeat the layers.

Bake at 350℉ (180℃) for 45 minutes.

Delicious with steamed artichokes and a big green salad.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 442g (15.6 oz)
Amount per Serving
Calories 6535% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 939mg 39%
Total Carbohydrate 45g 45%
Dietary Fiber 14g 54%
Sugars g
Protein 39g
Vitamin A 48% Vitamin C 94%
Calcium 12% Iron 27%
* based on a 2,000 calorie diet How is this calculated?
 
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