It’s Friday Night – Try Mexican Black Bean Casserole for Supper

Posted by on Mar 25, 2011 in Friday Supper Ideas, Nutrition | 0 comments

Mexican Black Bean Casserole

It’s Friday night, and the fridge is looking pretty bare – must plan to go grocery shopping tomorrow! Meanwhile, instead of another trip to the local drive-thru fast food place, why not spend a few minutes more making a dinner that’s not only quick, easy, and inexpensive, but is also delicious AND nutritious!

My recommendation – Mexican Black Bean Casserole, with a green salad.

As I mentioned a few weeks back, black beans are one of nature’s super foods – high in both soluble and insoluble fiber, antioxidants, minerals such as iron, potassium, manganese and magnesium, and vitamins such as thiamin and folate. There’s a reason why my family goes through amazing amounts of black beans each week.

Black beans can be combined with various other ingredients to make some seriously yummy meals. Here’s my recipe for Mexican Black Bean Casserole – which I just made for supper, and look forward to having some leftovers for lunch tomorrow!

Mexican Black Bean Casserole recipe (serves 6)

you need:

– 1 medium onion (chopped)
– 1 tbsp vegetable oil
– 1 tbsp crushed garlic
– 2 tbsp chili powder
– 540ml can of black beans (rinsed)
– 796ml can of diced tomatoes
– 341ml can of kernel corn (drained)
– 1 cup cornmeal
– 1 cup milk
– 2 eggs
– 1 cup shredded cheese (mexican blend is good, or cheddar is fine too)
– 1 1/2 cups chopped cilantro (optional)
– 1 ripe avocado (optional)


Pre-heat oven to 350.

Heat olive oil in large frying pan, add onion and garlic and fry til lightly browned. Add chili powder, beans, corn, and tomatoes, and fry over medium heat until excess liquid has boiled off.

Pour into 9×13 casserole dish. Sprinkle cornmeal over entire surface. Beat milk and eggs, and pour on top. Sprinkle with shredded cheese and put in oven for 45 minutes.

To serve, top with sliced avocado, 1/4 cup of cilantro (if you like cilantro), and maybe some sour cream and salsa, along with a green salad.

Nutritional breakdown (of casserole) []

This food is a good source of Dietary Fiber, Vitamin A and Folate.

– glycemic load ~30 (low – that’s good!)
– inflammation factor ~16 (slightly anti-inflammatory – that’s good)
– calories 424 (380 without avocado)
– fat 13 grams (primarily mono-unsaturated, with lots of Omega-3 and Omega-6 fatty acids)
– protein 19 grams
– dietary fiber 12 grams
– Vitamin A 77% DV
– Vitamin C 30% DV
– Vitamin K 30% DV
– Thiamin 23% DV
– Riboflavin 24% DV
– Niacin 15% DV
– Vitamin B6 28% DV
– Folate 44% DV
– Calcium 35% DV
– Iron 24% DV
– Magnesium 27% DV
– Phosphorus 38% DV
– Potassium 28% DV
– Zinc 19% DV
– Copper 24% DV
– Manganese 38% DV
– Selenium 20% DV
– Phytosterols ~5mg

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