Caribbean Casserole
Awaiting Trial Recipe version 1 · Filed by the Court (seed pool) · Adapted from 'Caribbean Casserole' — USDA MyPlate Kitchen, from 'Heart Healthy Home Cooking: African American Style' by the US Department of Health and Human Services, National Heart, Lung, and Blood Institute (public domain, federal). No changes; naturally gluten-free.
Black beans, stewed tomatoes, bell pepper, and oregano simmer with instant brown rice in one skillet for a quick, filling casserole.
Category: MainsServes: 10Time: 25 minComplexity: 1/5
Why this complexity: naturally gluten-free; one-skillet method.
Ingredients
- 1 medium onion, chopped
- 1/2 green bell pepper, diced
- 1 tablespoon canola oil
- 1 can (14.5 ounces) low-sodium stewed tomatoes, with liquid
- 1 teaspoon oregano leaves
- 1/2 teaspoon garlic powder
- 1 1/2 cups instant brown rice, uncooked
- 1 can (16 ounces) black beans, with liquid (or beans of your choice)
- 1/2 cup water
Method
- Cook the onion and green pepper in the canola oil in a large pan until tender. Do not brown.
- Add the tomatoes and beans (including the liquid from both), oregano, and garlic powder. Bring to a boil.
- Stir in the rice and water, cover, reduce the heat, and simmer for 5 to 10 minutes, until the rice is tender, adding a little more water if needed.
- Serve hot.
The verdict so far
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Testimony
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