Description
This Southwestern Black Bean Casserole is packed with bold Mexican flavors and makes a perfect dish for family dinners or meal prep. Layered with black beans, salsa, and cheese, this casserole is a healthy, comforting choice that’s both quick and easy to make. It’s one of those healthy recipes to try for a satisfying meal that’s vegetarian, high in protein, and full of flavor!
Ingredients
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30 ounces black beans (canned, drained)
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2 teaspoons extra virgin olive oil
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2 garlic cloves, minced
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1/2 cup low-sodium, fat-free vegetable broth
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1 teaspoon cumin
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1/4 teaspoon black pepper
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1/4 teaspoon salt
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2 tablespoons fresh cilantro, chopped
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4 whole-wheat tortillas (or 6 corn tortillas)
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12 ounces salsa (no sugar added)
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1 cup 2% shredded cheddar cheese
Instructions
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Preheat the oven to 375°F (190°C).
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Drain black beans and set them aside. In a medium skillet, heat olive oil over medium-low heat. Add garlic and sauté for about 4 minutes until tender.
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Add black beans and vegetable broth to the skillet. Cook for about 3 minutes, then stir in cumin, black pepper, salt, and cilantro.
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Spray the bottom of an 8×8-inch casserole dish with nonstick cooking spray.
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Layer tortillas, black bean mixture, salsa, and cheese. Repeat until all ingredients are used, finishing with a layer of cheese on top.
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Cover the casserole with foil and bake for 20 minutes until the cheese is hot and bubbly. Remove foil and continue baking for an additional 8–10 minutes.
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Remove from the oven and garnish with non-fat Greek yogurt or sour cream, if desired.
Notes
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Use corn tortillas for a gluten-free version.
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For extra flavor, add jalapeños or hot sauce to the layers.
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This casserole can be made ahead of time and stored in the fridge for up to 3 days.
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Top with a squeeze of fresh lime for added brightness.
Nutrition
- Serving Size: 1 cup
- Calories: 320 kcal
- Sugar: 4g
- Sodium: 460mg
- Fat: 12 g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 10g
- Protein: 18g
- Cholesterol: 15mg