Foodie Fridays: Mexican Bean and Rice Casserole

This recipe contains kidney beans, which are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, providing slow-burning energy and making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. 

In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea–especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free. 

Mexican Bean and Rice Casserole

1 tsp vegetable or olive oil

1/2 cup water

1 onion, chopped

2 cloves garlic, minced

1 1/2 cups mushrooms, sliced

2 stalks celery, diced

2 sweet peppers, chopped

3/4 cup long-grain rice

1 can (796 ml) red kidney beans, drained and rinsed

1 can (540 ml) diced tomatoes

1 Tbsp chili powder

2 tsp cumin powder

1/8 tsp cayenne pepper (optional)

1 cup mozzarella cheese, grated

In a large skillet (I use cast iron), heat oil with water over medium heat. Add onion, garlic, mushrooms, celery, and peppers; simmer, stirring often, until onion is tender, about 10 minutes.

Add rice, beans, tomoatoes, chili powder, cumin and cayenne; cover and simmer for about 25 minutes or until rice is tender.

Transfer to an oven friendly casserole dish, unless using the cast iron skillet – you can pop cast iron right into the over – and sprinkle with cheese. Bake in 350F oven for 15 minutes.

This is very child-friendly, especially if you opt out of using the cayenne pepper. Enjoy!

Yield: 6 servings

Calories: 268    g protein: 14     g fat: 5     g carbohydrate: 45

Related posts:

1. Foodie Fridays: Mung Bean Dahl
2. Foodie Fridays: Vietnamese Rice Noodle Salad
3. Foodie Fridays: Vegan Macaroni and Cheese
4. Foodie Fridays: Vegetable Pie with Grated Potato Crust
5. Quinoa & Soaked Mung Bean Salad with Wilted Greens and Cherry Tomatoes

Tags: dinner, Foodie Fridays