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Tasty vegetarian Caribbean Casserole

This recipe makes a great, inexpensive meatless entrée or side dish — or you can extend it with leftover chicken or a bit of ground turkey.

You also can vary the seasonings to taste, substitute whole wheat pasta for the brown rice, or use pinto or other beans of your choice instead of black.

Caribbean Casserole

Makes 10 1-cup servings

  • 1 medium onion, chopped
  • ½ green pepper, diced
  • 1 tablespoon canola oil
  • 1 can (14.5 ounces) stewed or diced tomatoes, undrained
  • 1 teaspoon oregano dried leaves
  • ½ teaspoon garlic powder
  • 1 ½ cups instant brown rice, uncooked
  • 1 can (16 ounces) black beans, undrained (or use beans of your choice) 

In a large pan, heat oil over medium heat.

Add onion and green pepper to pan and cook until tender. Do not brown. 

Add tomatoes, beans (include liquid from both), oregano and garlic powder.

Bring to a boil. Stir in rice and cover. 

Reduce heat to low and cook for 5 minutes.

Remove from heat and let stand for 5 minutes before serving. 

Nutritional information per serving: 100 calories, 2 grams total fat, 0 grams saturated fat, 280 mg sodium, 4 grams protein. 

Recipe adapted from SNAP-Ed Connection

About Judy Conkling

Judy Conkling is a Wichita writer and editor with a deep interest in all things related to healthy living.