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Black Bean and Brown Rice Casserole

This black bean and brown rice casserole is meat-free, super tasty, and so easy to make! It's packed with flavor and melty cheese for a hearty, satisfying dish.
Author: Diabetic Foodie
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 6

Ingredients 

Instructions

  • Preheat the oven to 350°F. Spray a 1½ quart casserole dish with nonstick spray.
  • Heat the olive oil in a skillet over medium heat. Once hot, add the onion and garlic, then cook until the onion is translucent, about 5 minutes.
    ½ tablespoon olive oil, 1 large onion, 3 cloves garlic
  • Add the spinach and cook until wilted.
    ½ pound spinach leaves
  • Remove from heat and transfer to a large bowl. Add the rice, beans, chili powder, and green chiles.
    2 cups cooked brown rice, 1 can (15 ounces) black beans, 1 tablespoon chili powder, 1 can (4 ounces) chopped green chiles
  • In a separate bowl, mix the ricotta and milk until smooth. Stir in 1 cup of mozzarella.
    1 cup part-skim ricotta cheese, ¼ cup nonfat milk, 1½ cups shredded part-skim mozzarella cheese
  • Spread ⅓ of the rice mixture in the bottom of the dish, then half of the ricotta mixture. Repeat the layers, ending with the rice mixture.
  • Cover the casserole dish and bake for 30 minutes.
  • Uncover, spread the remaining mozzarella on top, then bake, uncovered, until the cheese melts, about 5 to 10 minutes.
    1½ cups shredded part-skim mozzarella cheese

Notes

This recipe is for 6 servings of casserole.
To keep the sodium low, I recommend cooking your own beans instead of using canned black beans.
Leftovers can be stored covered in the refrigerator for up to 5 days.

Nutrition Info Per Serving

Nutrition Facts
Black Bean and Brown Rice Casserole
Amount per Serving
Calories
243
% Daily Value*
Fat
 
6.1
g
9
%
Saturated Fat
 
2.9
g
15
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0.4
g
Monounsaturated Fat
 
2.1
g
Cholesterol
 
17.5
mg
6
%
Sodium
 
425.1
mg
18
%
Potassium
 
446
mg
13
%
Carbohydrates
 
32.3
g
11
%
Fiber
 
5.8
g
23
%
Sugar
 
2.3
g
3
%
Protein
 
14.3
g
29
%
Net carbs
 
26.5
g
* Percent Daily Values are based on a 2000 calorie diet.