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Caribbean Casserole

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

Serves 10 · Grains

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Ingredients

Units: US Metric
Scale: ½× – 4× with Plus →
  • 1 medium onion, chopped
  • 1/2 medium green pepper, diced (diced)
  • 1 tablespoon canola oil (or cooking oil of choice)
  • 1 can (14.5 ounces) stewed tomatoes, low-sodium
  • 1 can (15.5 ounces) black beans, low sodium (or beans of your choice)
  • 1 teaspoon oregano leaves
  • 1/2 teaspoon garlic powder
  • 1 1/2 cups instant brown rice, uncooked

Steps

  1. Wash hands with soap and water.
  2. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  3. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
  4. Stir in rice and cover.
  5. Reduce heat to simmer for 5 minutes.
  6. Remove from heat and let stand for 5 minutes.

Make it yours (1 variations)

Edition Primary USDA MyPlate

Each swap is its own machine-generated variation — tap one to view that exact recipe.

Nutrition (per serving)
Calories172
Protein6.0 g
Fat2.0 g
Carbs33.0 g
Fiber5.0 g
Sodium157 mg

Source

USDA MyPlate Kitchen — Public domain (U.S. government work)