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Black Bean and Brown Rice Casserole Recipe

Black Bean and Brown Rice Casserole Recipe

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Ingredients:

Serving

2 cups cooked brown rice
14 oz canned black beans, rinsed and drained
2 tbsp olive oil
2 cloves garlic, pressed
1/2 whole onion, sliced
1 whole green bell pepper, sliced
1 whole red bell pepper, sliced
1 whole yellow bell pepper, sliced
2 whole tomatoes, diced
1/2 lb mushroom, sliced
1/4 cup fresh parsley, chopped
1 tbsp celery seed
2 tbsp ground cumin
2 cups shredded cheddar cheese
1/2 cup parmesan cheese

Directions:

Cook 1 cup rice according to package directions, about 50 minutes.
In 2 TB olive oil, saute peppers, garlic and onion until onion is soft but not brown.
Add tomatoes and mushrooms and seasonings, and steam, covered for about 5-10 minutes.
Add rinsed beans to cooked rice, and line the casserole dish with the bean and rice mixture.
Add the sauteed vegetables to the top of this, and top all with cheeses.
Bake at 350 for 25 minutes, or until cheeses are melted.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	583.24 Kcal (2442 kJ)
Calories from fat	201.38 Kcal
		% Daily Value*
Total Fat	22.38g	34%
Cholesterol	47.98mg	16%
Sodium	451.14mg	19%
Potassium	1373.71mg	29%
Total Carbs	64.26g	21%
Sugars	5.87g	23%
Dietary Fiber	13.84g	55%
Protein	32.5g	65%
Vitamin C	67.5mg	112%
Vitamin A	1.5mg	49%
Iron	31.3mg	174%
Calcium	557.4mg	56%

Amount Per 100 g
Calories	174.58 Kcal (731 kJ)
Calories from fat	60.28 Kcal
		% Daily Value*
Total Fat	6.7g	34%
Cholesterol	14.36mg	16%
Sodium	135.04mg	19%
Potassium	411.19mg	29%
Total Carbs	19.24g	21%
Sugars	1.76g	23%
Dietary Fiber	4.14g	55%
Protein	9.73g	65%
Vitamin C	20.2mg	112%
Vitamin A	0.4mg	49%
Iron	9.4mg	174%
Calcium	166.9mg	56%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.