Black Bean and Brown Rice Casserole (Vegan, Gluten Free)

Posted by on Jul 17, 2013 in Main Dishes | 0 comments

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Black Bean Brown Rice Casserole

Recipe adapted from Thrifty Veggie Mama

Ingredients:
2 cups cooked brown rice
1 can black beans, rinsed and drained or 2 cups cooked black beans
1/2 cup cilantro, chopped
4 cloves garlic, minced
1 onion, chopped
1 green pepper, chopped
4 button mushrooms, sliced
1/2 can yellow corn
1 tsp salt
1/2 tsp black pepper
1/2 tsp chili powder
2 tsp cumin

Directions:
1.Saute the onion and garlic in a pan until fragrant.
2. Add the spices (salt, pepper, cumin and chili) and cook for 2 more minutes.
3. Add the remaining vegetables and cook until soft (about 5 minutes)
4. Mix all of the vegetables with the brown rice and beans and put in an 8X8 square pan (greased).
5. Bake 325 degrees for 2o minutes

Let’s Talk Nutrition:

Black Beans:
• Extremely high in fiber
• Loaded with anti-oxidants
• Contains insoluble fiber
• High in iron at 20% RDA
• Regulates blood glucose absorption

Brown Rice:
• Excellent source or manganese, magnesium and selenium
• Helps maintain a healthy body weight
• Rich in fiber
• Lowers cholesterol

 

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