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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (368g) Recipe makes 4 servings |
||
| Calories 415 | ||
| Calories from Fat 76 | (18%) | |
| Amount Per Serving | %DV | |
| Total Fat 8.5g | 13% | |
| Saturated Fat 1.7g | 8% | |
| Monounsaturated Fat 3.2g | ||
| Polyunsaturated Fat 3.1g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 562mg | 23% | |
| Potassium 892mg | 25% | |
| Total Carbohydrate 69.0g | 23% | |
| Dietary Fiber 15.4g | 61% | |
| Sugars 6.1g | ||
| Protein 17.6g | 35% | |
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Maman's Super Black Bean Casserole
SERVES 4 -6
Ingredients
- 1 onion, chopped
- 2-3 cloves garlic (or more if you like)
- 1 stalk celery, diced
- 1-2 tablespoon oil
- 1 (14 ounce) can diced tomatoes
- 1 teaspoon ground cumin
- 1/4 teaspoon hot chili powder (or to taste)
- 1 (19 ounce) can black beans
- 3 tortillas, cut to fit into casserole dish
- grated cheddar cheese or soy cheddar cheese, to taste
- chopped green onions (optional)
- chopped green pepper (optional)
Directions
1
nota:diced tomatoes and chili powder can be replaced with an equivalent amount of salsa.2
Preheat oven to 350°F.3
In a large fry pan, heat oil and fry the onions, garlic, and celery until tender and onions translucent.4
Add tomatoes/salsa and spices, and heat through.5
Add black beans.6
Spoon a quarter of the mixture in the bottom of the casserole dish.7
Add a tortilla.8
Spoon another quarter of the mixture over the tortilla and spread to cover.9
Add a third of the grated cheese.10
Continue in this way until all the ingredients have been used up.11
Place casserole in the oven and heat for 20 minutes, or until heated through and the cheese is melted.12
Sprinkle green onion and green pepper over the dish (if desired) and serve.
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- Main Ingredient > Beans > Black Beans
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Featured Reviews for This Recipe
From: slickchick
On Jun 4, 2008
WOW, this was so good 
Lots of flavor and it's so easy to make. Didn't add the celery and added about a 1/4 cup salsa along with the diced tomatoes. Cooked the onion and garlic in olive oil. Also add a few red peppers. Served it with corn and it made for a super dinner. Thanks so much for sharing this recipe.
From: krissy burke
On May 11, 2008
My husband doesn't like onions, celery, or cumin...soooo I added in corn, sour cream and diced up chicken and followed the rest of the recipe. It was great!!!! I layered it like a lasanga with lots of cheese...mmm mmm good!
From: PinkFreakMandy
On Apr 10, 2005
I made this as a late supper tonight and it was delicious! We don't care for cooked celery so I added green peppers right with the onion and garlic. I also used the salsa option, still used cumin and a sprinkle of chili powder. My husband and I both loved it and I will definately be making this often!
From: Cilantro in Canada
On Mar 13, 2005
This was great and easy. I tried it cold before putting in the oven and it was good. I used the salsa option instead of the diced tomato, cumin and chili powder. I only needed 2 tortillas. I did not have any celery so I substituted a little red pepper instead. Thank you for the recipe.
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