Caribbean Casserole

This vegetarian recipe is loaded with fiber and nutrients due to the brown rice and vegetables. Easy to make and easy on the budget! Source: USDA Recipe Bowl/What’s Cooking

photo of Caribbean Casserole Ingredients:

1 onion (medium, chopped)
1/2 green pepper (diced)
1 tablespoon canola oil
1 can stewed tomatoes, low-sodium (14.5 ounces)
1 teaspoon oregano leaves
1/2 teaspoon garlic powder
1 1/2 cups brown rice (use rice cooker if you have one or use instant packet)
1 can black beans or beans of your choice (16 oz.)

  • Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  • Add tomatoes, beans (include liquid from both), oregano, 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.
Nutritional Information (PER CUP):

Fiber: 5 grams
Protein: 6 grams
Carbs: 35 grams
Cholesterol: 0
Sodium: 190 mg