Black Bean Casserole

I previously posted a Meatless Monday menu of black bean casserole, roasted asparagus, spring onions, cauliflower, and cauliflower greens. It was a delicious dinner. I received a request for the recipe and decided to post it over here on the blog.

Benefits of Black Beans

I love oven roasting veggies; it's such a simple way to prepare them and makes fabulous leftovers. Black beans are a great flexitarian choice; they're tasty, easy to prepare, and go well with many different types of dishes.

Adding beans to your diet, if you don't already eat them, is such a healthy thing to do because not only are you getting protein, but you're also getting lots of fiber. One cup of black beans provides 15 grams of fiber and 15 grams of protein. A pretty good deal in my book. Even better, you're also getting many B vitamins, primarily thiamin and folate, plus iron, copper, magnesium, phosphorus, potassium, and manganese.

Recipe Adjustments and Preferences

This black bean casserole is one of my favorites because, with the addition of the corn tortillas, it makes a complete protein. The original recipe I developed calls for a generous sprinkling of shredded cheese on top; however, due to my new dietary restrictions, I am avoiding cheese. I've discovered that rice cheeses and other "fake" cheeses are unpleasant for my palate, both in taste and texture, so I've been feeding what I bought to the dogs (who are thrilled) and just leave out the cheese altogether. But if you're a cheese fan and can eat it, use about 3/4 cup.

Ingredient Choices

Being where we are in the growing season at the moment, with tomatoes so very expensive (and my garden burned to a crisp due to drought), I've turned to my favorite Pomi Chopped Tomatoes, which come in a box rather than a can, so there is no BPA. When tomatoes are in season and not hideously expensive, I definitely prefer them and use about four in this recipe.

Black Bean Casserole Recipe

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Ingredients

  

• 2 tablespoons olive oil
• 1 large red onion, chopped small
• 2 cloves garlic, minced (more if you like lots of garlic)
• 2 ribs celery, chopped small
• 1/2 of a 26 oz box of chopped tomatoes
• 2 cups cooked black beans
• 1 teaspoon cumin
• 6 medium-sized corn tortillas, cut or ripped in half
• 2 tablespoons minced cilantro
• 1 tablespoon lime juice
• 2 spring onions, chopped
• Sea salt and pepper to taste
• Hot sauce (optional)

Instructions

 

• Preheat oven to 350°F.
• Lightly grease a medium round pie dish.
• In a pan, heat olive oil and sauté onion until wilted.
• Add celery and garlic and sauté until celery is wilted.
• Add black beans, tomatoes, and cumin, and cook until heated through.
• Remove from heat and add salt and pepper to taste.
• In the pie pan, layer 4 corn tortilla halves with 1/3 black bean mixture (the top layer is where the cheese goes if you're using it).
• Repeat layers, ending with the bean mixture.
• Cover and bake for 30 minutes.
• Remove from oven, and sprinkle with spring onions, cilantro, and lime juice.

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