Mexican spices and our favorite veggies are combined with brown rice in this healthy, delicious, and freezer-friendly casserole. You will love it!
One of our favorite healthy meals is Brown Rice and Black Bean Casserole. This is a satisfying and hearty dish. There are all kinds of veggies, including carrots, which means the kids are munching on something healthy and their favorite rice. We’re not particularly fond of brown rice, but in this recipe, it’s delicious and soft. Even the kids don’t even notice the difference, they’re crazy picky!
Between the green chiles, garlic, and cumin, this dish has an amazing flavor that’s kid- and adult-friendly. The best part about a casserole like this is that each bite is a different adventure, depending on what goodies you get on the fork. This recipe is already vegan, but can easily be made vegan by omitting the cheese or substituting a plant-based cheese. Like most casseroles, this one freezes well. Simply freeze after step 3, thaw the day before, and bake for 45 minutes to 1 hour before serving.
How can I make sure the cheese doesn’t burn?
Casserole recipes with cheese on top often need to be covered with aluminum foil so everything can be baked without burning the cheese. It’s important to follow this step, but it can make a mess if the cheese sticks to the foil. To avoid sticking, lightly spray the foil with nonstick spray before covering the cheese with the foil side down. You can easily take it off without the cheese sticking!
Did you know… when you cover something with aluminum foil, you put the shiny side in and leave the darker, more heat-absorbing side. This will allow it to absorb more heat rather than reflect some of it.
Is Mexican Brown Rice and Black Bean Casserole Vegan?
Yes! This casserole does not contain any meat and is vegetarian. You can even omit the cheese or substitute plant-based cheese to make it completely vegan.
If you liked this recipe, you might be interested in these other delicious casserole recipes:
watch the video below Rachel will walk you through each step of this recipe. Sometimes the visuals help, and we always let you watch our cooking shows.You can find the complete collection of recipes youtube, facebook watch, or our facebook pageor provide a corresponding recipe on our website.
This healthy, delicious, and freezer-friendly casserole combines Mexican spices and several vegetables with brown rice.
- 1 1/2 cup brown rice
- 3 cup vegetable soup can substitute chicken broth
- 1 tablespoon olive oil
- 1 onion diced
- 2 zucchini diced
- 8 ounce mushroom slice
- 1 teaspoon cumin powder
- 3 clove garlic broken
- 2 cup canned black beans
- 4 ounce diced green chilli to drain
- 3 big carrot Chopped
- 2 cup mozzarella cheese Divided into
Place rice and broth in a large saucepan over high heat. Bring to a boil, cover and reduce heat to low. Cover and simmer for 40-50 minutes, until all the liquid has been absorbed by the rice. Keep in mind that brown rice takes longer to cook than white rice, and you should check the package for an estimated cooking time.
Before the rice is cooked, heat the olive oil in a large skillet over medium-high heat. Saute the onion, zucchini and mushrooms for 5-7 minutes until all are cooked. Add cumin and minced garlic and cook 1 minute more. Remove from heat and place in a large mixing bowl.
In a large mixing bowl, combine saute mixture, black beans, green peppers, carrots, rice, and 1 cup cheese. Stir with a spoon until everything is fairly evenly distributed. Transfer to a 9×13 baking dish lightly sprayed with nonstick spray. Top with remaining 1 cup cheese.
Cover with aluminum foil** (see cooking lesson)** and bake in a 350 degree oven for 25 minutes. Remove the foil and bake for another 10 minutes to allow the cheese to brown slightly.
** Serving suggestion: Serve with sour cream and/or avocado
Calories: 408kcal | carbohydrate: 57G | protein: 18G | fat: 12G | Saturated fat: 5G | cholesterol: 29mg | sodium: 957mg | Potassium: 794mg | fiber: 7G | sugar: 6G | Vitamin A: 5750unit | Vitamin C: 19.4mg | calcium: 261mg | iron: 3.1mg