This Mexican casserole recipe is easy to make if you
have cooked brown rice available. It yields a spicy and
satisfying vegetarian casserole. Because it
contains whole corn instead of tortillas, it is actually a low calorie
casserole. At only 22 calories per ounce, the calorie density is
amazingly low. A
few olives for garnish add flavor without too much fat.
2 Tbsp chili powder
1 Tbsp ground cumin
2 tsp ground coriander
1 tsp chipotle chile powder
1/2 tsp crushed red pepper flakes
30 oz canned diced tomatoes, salt-free
6 oz tomato paste
4 oz canned diced green chiles
16 oz cooked pinto beans (or 2 15-oz cans), drained
16 oz frozen corn
16 oz cooked brown rice
1 cup chopped fresh cilantro leaves
1 oz minced garlic
6 oz onion, 1/3" dice
2 tsp dried oregano leaves
6 oz green bell pepper, 1/3" dice
6 oz red bell pepper, 1/3" dice
4 oz black olives, sliced or coarsely chopped
Lightly oil a 9 x
13" casserole dish. Preheat oven to 350 degrees F.
a small dry bowl, weigh nutritional yeast. Remove from scale and add
chili powder, cumin, coriander, chipotle powder, and crushed red pepper
flakes. Stir all together to mix.
Put 15 oz canned tomatoes in
the blender and blend until smooth. Pour into a medium straight-sided
bowl and add the tomato paste. Mix with a whisk until smooth.
Add the other 15
oz of tomatoes, the canned green chiles, and the bowl of spices. Stir
all together well.
In a large wide bowl, weigh pinto beans, frozen corn, and cooked brown
rice. Add chopped fresh cilantro and toss gently to mix.
a medium-large non stick pot, weigh minced garlic and diced onion. Add
oregano and about 1/2 cup of water. Saute for 5 minutes, stirring
frequently. Add diced green and red bell peppers and cook for another 5
minutes. Add a little more water if needed to keep the vegetables from
sticking to the pot. Remove from heat.
Add the cooked vegetables
to the bean-grain mixture and toss together to mix. Fold in the
tomato-spice combination. Take your time. the sauce is thick, so be
sure the ingredients are
thoroughly mixed. Spread in casserole dish and top with olives.
Cover with a piece of parchment paper, and then with aluminum foil.
Place on a baking sheet to catch drips. Bake for 1 hour.
We often take this Mexican Casserole to potlucks. Garnish it with a few
avocado. It can also be used as a burrito filling, a base for
tostadas, or as a stuffing for bell peppers. The recipe is easy to
modify. You can use black beans
instead of pintos, and cooked quinoa or red rice instead of brown rice.
Sometimes we add a few zucchini slices to the mix.
= 112 oz 1 serving = 14 oz
Calorie density = 22 calories/oz
per serving: 302 Fat: 4.0
(11%) Protein: 13.3 g CHO: 59.4
All of our recipes
are written by weight. If you don't know how to measure food with a
kitchen scale, please read
these instructions before you start to measure any