International
Caribbean Casserole
this tropical-inspired dish is gently spiced for a rich flavor
Gather
Ingredients
- 1 medium onion, chopped
- ½ green bell pepper, rinsed and diced
- 1 Tbsp canola oil
- 1 can (14½ oz) stewed tomatoes
- 1 can (15½ oz) low-sodium black beans (or beans of your choice), drained and rinsed
- 1 tsp dried oregano
- ½ tsp garlic powder
- 1½ C instant brown rice, uncooked
Make it
Method
- 1
Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
- 2
Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil.
- 3
Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.
- 4
Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.
- 5
Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
Source & rights
Where this recipe comes from
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services. Keep the Beat Recipes: Deliciously Healthy Dinners. No government endorsement is implied.
This source recipe has been reformatted for Pantry Start but has not yet been kitchen-tested by our editors. Check current food-safety guidance and use your judgment.