SOUTHWESTERN BLACK BEAN CASSEROLE
Our Southwestern Black Bean Casserole is a healthy manner to revel in Mexican meals. This tasty casserole isn’t exactly precise. in any case, many Mexican recipes comprise veggies and black beans. wherein this dish pulls faraway from the p.c. is the ingredient selections. those other Mexican dishes are normally full of saturated fats and calories, both from the beef and the extra use of cheese and sour cream.
Unluckily, if you’re trying to consume healthful to shed pounds, including those tasty ingredients on your dishes surely isn’t an option. in no way worry: you could fulfill all of your cravings for Mexican meals in a nutritious manner with this healthful casserole! Our recipe lets you enjoy all the ones Mexican flavors with out demanding about calories, saturated fats, or bad substances.
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| SOUTHWESTERN BLACK BEAN CASSEROLE |
Legumes are an outstanding supply of protein and are often eaten in vegetarian diets as an alternative to animal protein. Even in case you are not a complete-fledged vegetarian, it’s amusing to combine matters up a touch and serve a meatless dish like this once in a while. Your circle of relatives will love this casserole and could fortuitously abide by way of your choice to serve vegetarian dishes a few times every week for dinner.
This vegetarian dish works as it gives you the whole thing you want. It’s full of protein-packed black beans, savory salsa, and flavorful spices like smokey cumin and herbaceous cilantro. positioned all of it collectively with heart-healthful complete wheat tortillas and melted cheddar cheese and you definitely won’t miss the beef!
INGREDIENTS:
- 2 (15-ounce) cans black beans, drained
- 2 teaspoons extra virgin olive oil
- 2 garlic cloves, minced
- 1/2 cup fat-free, low-sodium vegetable broth
- 1 teaspoon cumin
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 2 tablespoons chopped fresh cilantro
- 4 low-sodium whole-wheat tortillas, optional 6 corn tortillas
- 12 ounces salsa, no added sugar
- 1 cup shredded 2% Cheddar cheese
INSTRUCTIONS:
- Preheat oven to 375°.
- Drain beans, and set aside. In the meantime, in a medium skillet, add oil; heat over medium-low heat. Add garlic, and sauté until tender, about 4 minutes. Add black beans and broth, and continue cooking approximately 3 minutes. Add cumin, black pepper, salt, and cilantro; stir to combine.
- Spray the bottom of an 8x8-inch casserole dish with nonstick cooking spray. Add a tortilla, 1/4 black bean mixture, 1/4 salsa, and 1/4 cheese; continue layering until all ingredients have been used. Top casserole with remaining 1/4 cup cheese.
- Cover casserole dish with foil, and bake approximately 20 minutes or until cheese is hot and bubbly. Remove foil, and continue cooking 8–10 minutes. Remove from oven, and garnish with non-fat Greek yogurt or sour cream, if desired.
