Black Bean Casserole

This dish is a wonderful representation of fusion cuisine, taking inspiration from Mexican and American comfort food traditions. The casserole is not only a perfect main course for dinner but also a fantastic option for meal prep, as it tastes even better the next day.

Originating from the Southwest United States, Black Bean Casserole leverages the ubiquitous black bean, a staple in Latin American cuisine. Black beans are renowned for their high protein and fiber content, making them an excellent choice for vegetarians and meat-eaters alike. This dish is layered with flavors: the smoky heat of chili powder and cumin, the sweetness of corn, and the freshness of bell peppers and tomatoes. The crowning glory is a golden, bubbly layer of cheese that adds a creamy richness, rounding out the flavors beautifully.

This casserole is versatile and customizable. You can add or substitute vegetables based on seasonal availability or personal preference. It’s also an inclusive dish, catering to various dietary needs. For instance, it can be made vegan by using dairy-free cheese or omitted entirely for a lighter version. The preparation is straightforward, making it accessible for novice cooks while allowing more experienced chefs to experiment with additional spices and ingredients.

Print Recipe

Black Bean Casserole

Cooking Method: Casseroles, Skillet Cuisine: Mexican Courses: Dinner, Lunch Recipe Keys: Gluten Free Low Carb Spicy Vegetarian Meals

Difficulty: Intermediate Prep Time 15 mins Cook Time 45 mins Rest Time 15 mins Total Time 1 hr 15 mins

Cooking Temp: 190  C Servings: 6 Estimated Cost: $ 20 Calories: 320

Best Season: Spring

Main Ingredients

Servings

• 3 cups Black beans (cooked, drained and rinsed)

• 1 cup Corn kernels (fresh or frozen)

• 2 cups Bell peppers (any color, diced)

• 1 cup Red onion (diced)

• 4 cloves Garlic (minced)

• 1 can Diced tomatoes (canned with juices)

• 1 can Tomato sauce (8 oz)

• 1 Jalapeño pepper (minced, optional)

• 2 tablespoons Olive oil

• 2 teaspoons Chili powder

• 2 teaspoons Ground cumin

• 1 teaspoon Paprika

• 1 teaspoon Salt

• ¹⁄₂ pepper Black - teaspoon

• 2 cups Cheddar cheese (shredded)

• ¹⁄₄ cup Fresh cilantro (chopped)

• 8 Corn tortillas (cut into strips)

Instructions

1. Preheat your oven to 375°F (190°C).

2. In a large skillet, heat the olive oil over medium heat. Add the diced red onion and cook until softened, about 5 minutes.

3. Add the minced garlic, bell peppers, and jalapeño (if using). Cook for another 3-4 minutes until the vegetables are tender.

4. Stir in the corn, black beans, diced tomatoes with juices, and tomato sauce. Add the chili powder, cumin, paprika, salt, and black pepper. Simmer the mixture for 10 minutes, allowing the flavors to meld.

5. In a large baking dish, spread a thin layer of the vegetable and bean mixture to cover the bottom. Add a layer of corn tortilla strips over the mixture.

6. Repeat the layers, finishing with a final layer of the vegetable and bean mixture. Top with the shredded cheddar cheese.

7. Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.

8. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden brown.

9. Let the casserole cool for 5 minutes. Sprinkle with fresh cilantro before serving.

Nutrition Facts

Servings 6

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Amount Per Serving

Calories 320kcal

% Daily Value *

Total Fat 15g24%

Saturated Fat 7g35%

Cholesterol 30mg10%

Sodium 780mg33%

Total Carbohydrate 35g12%

Dietary Fiber 10g40%

Sugars 5g

Protein 14g29%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Use fresh ingredients for better taste

After cooking, wait for at least 15 minutes for better taste

The cheese adds a creamy, savory note that complements the earthy richness of the black beans.

Fresh cilantro on top adds a burst of freshness.

Keywords: home made, gluten free, vegetarian