September Recipe: Black Bean Tortilla Casserole
Source: St Joseph Health
Get back into the swing of weeknight dinners while fueling up on protein and vitamin C with this festive vegetarian entree.
INGREDIENTS:
1 cup frozen chopped bell pepper, thawed and drained
1 cup frozen chopped onion, thawed and drained
1 can [15 to 16 ounces] no-salt-added black beans, rinsed and drained
1 can [14½ ounces] no-salt-added diced tomatoes, undrained
½ cup salsa or picante sauce
Vegetable oil spray
8 6-inch corn tortillas
1 cup shredded light Mexican mixed cheese blend or Monterey Jack cheese
⅛ tsp. (heaping) crushed red pepper flakes
¼ cup snipped fresh cilantro
DIRECTIONS:
1. Preheat the oven to 400°F.
2. In a large bowl, stir together the bell pepper, onion, beans, undrained tomatoes, and salsa.
3. Spray a 9-inch square pan with vegetable oil spray. Spoon 1 cup bell pepper mixture into the pan. Arrange 4 tortillas in the pan, overlapping as necessary. Spoon half the remaining sauce over the tortillas. Top with 1/2 cup cheese. Repeat.
4. Lightly spray a sheet of aluminum foil with vegetable oil spray. Cover the pan with foil, lightly sprayed side down to prevent the cheese from sticking.
5. Bake for 30 minutes. Remove the foil. Bake for five minutes more, or until hot and bubbly. Sprinkle with red pepper flakes and cilantro. Cut into four squares.
Serves 4
Each serving contains about 272 calories, 5.5 g of fat, 10 mg cholesterol, 406 mg sodium, 41 g carbohydrate, 8 g fiber, and 17 g protein.
Music: Mr. Pink - Topher Mohr and Alex Elena:
Mushroom and Black Bean Tortilla Casserole | Everyday Food with Sarah Carey
I don't know about you, but my holidays are getting pretty darn crazy right about now. Christmas parties, gift shopping, cookie exchanges.... And yet, at the end of the day, we still have to eat! I think now, more than ever, dinner should be a time to relax, kick back, and take it easy on yourself. So, all of my recipes this week will be extra easy.
Sarah's Tip of the Day:
Today it's a take on the Mexican tortilla pie. The twist? It's vegetarian! The filling is made of black beans and mushrooms and flavored with garlic and cayenne pepper. Watch the video and I'll show you how to layer that on top of corn tortillas with some jarred salsa and, of course, Monterey Jack cheese. Then just bake until it's all melty and delicious. See how easy that was? Consider it my gift to you this season! (That's one more thing I can check off my to-do list!)
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Recipe Ingredients:
2 teaspoons extra-virgin olive oil
3/4 pound cremini or button mushrooms, trimmed and quartered
1 garlic clove, minced
1/4 teaspoon cayenne pepper
Coarse salt and ground pepper
1 1/2 cups reserved cooked black beans from Spicy Black Bean Soup, or 1 can (15.5 ounces) black beans, rinsed and drained
8 corn tortillas, warmed and halved
2 cups salsa
1 1/4 cups shredded Monterey Jack cheese (4 ounces)
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Nutritional Info:
per serv (serves 4): 384 cal; 13 g fat (6 g sat fat); 20 g protein; 51 g carb; 12 g fiber
More Vegetarian Recipes:
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Sarah Carey is the editor of Everyday Food magazine and her job is to come up with the best ways to make fast, delicious food at home. But she's also a mom to two hungry kids, so the question What's for dinner? is never far from her mind -- or theirs, it seems! Her days can get crazy busy (whose don't?), so these videos are all about her favorite fast, fresh meals -- and the tricks she uses to make it all SO much easier.
Mushroom and Black Bean Tortilla Casserole | Everyday Food with Sarah Carey
Cheesy Mexican Beef and Bean Casserole
Molten bubbly pan of beefy Mexican goodness. Scoop with corn chips, wrap in tortillas DIY burrito form, or use as a taco stuffing. SO GOOD!
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Vegan Enchilada Casserole
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Ingredients:
1 teaspoon avocado oil
1 can of black beans rinsed
1/3 cup of roasted red peppers
2 cups spinach
2 cups corn
1 cup chopped onion
3-4 flour tortillas
2 cups enchilada sauce
2 cups vegan cheese (so delicious brand )
1 teaspoon chili powder
1 teaspoon garlic powder
1/2 teaspoon sea salt
1/2 teaspoon crushed red pepper
1/2 teaspoon onion powder
1 teaspoon cumin
1 vegetable bouillon cube
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Fly Vegan Is An Atlanta Based Channel Focused On Inspiring A Plant Based, Whole Food Diet, Without Compromising Fullness And Flavor.
100% Meat-Free Black Tortilla Bean Casserole Recipe - Fast, Easy, Healthy!
This black tortilla bean casserole is heaven!
It's high in protein, super tasty, cheesy, and 100% meat-free - it's so easy to make, too!
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Have you ever had meat-free casserole?
If not, then this black tortilla bean casserole recipe will blow your mind!
It's absolutely tasty and packed with nutrients such as protein and fiber from the black beans and cheese. And best of all, it's low in calories, too.
This is the perfect meal to prepare when you want a quick dish to make that's easy and simple. No need to do any elaborate preparations.
Just a few ingredients are needed in this recipe, and it should be good to go in no time!
Here are the ingredients of this black tortilla bean casserole recipe:
1 cup black beans, cooked
2 cups onion, chopped
red and green peppers (dehydrated or fresh)
1 can tomatoes, chopped
2 cloves garlic
cumin
tortillas
1 cup shredded cheese
This fun black tortilla bean casserole recipe is a fun dish to make for parties, family dinners, or even special events. It's a quick go-to for a fast and healthy meal that you can whip up in just minutes!
If you want to try my other bean dishes, check out these videos to learn more:
Best Refried Bean Dip
Black Bean Mango Salsa
I hope you enjoyed this video and let me know in the comments how this dish turned out for you. Catch you in the next one!
Vegetarian Enchilada Casserole
This Vegetarian Enchilada Casserole with onions, peppers, corn black beans, corn tortillas, and melty cheese is a perfect one-pan meal bursting with flavors! A hearty gluten-free meal that is ready in under 30 minutes for busy weeknights, potlucks, and dinner parties.
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