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Mexican dish with avocado

Black Bean Casserole

This black bean casserole is a super cozy veggie dish bursting with protein and fiber that will save your dinner on a busy weeknight. It’s super quick to assemble and guaranteed to disappear fast once it hits the table.
5 from 1 vote
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Course: Main Course
Cuisine: Mexican
Diet: Vegetarian
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Calories: 175kcal

Ingredients 

  • 1 tablespoon olive oil
  • 1 medium red onion, finely chopped
  • 1 medium bell pepper, diced, any color
  • ½ lb (225 g) sweet potatoes, peeled and cut into ½-inch pieces
  • 4 garlic cloves, finely diced
  • ½ jalapeño, finely diced
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 can (14 oz / 400 g) diced tomatoes
  • 1 can (14 oz / 400 g) black beans, drained and rinsed
  • 1 can (7 oz / 200g) sweetcorn, drained and rinsed
  • 1 ½ cup (175 g) low-fat cheddar cheese, grated
  • Fresh cilantro, avocado and scallions, to garnish

Instructions

  • In a large ovenproof skillet, heat the olive oil over medium heat. Add the red onion and bell pepper, and sauté for a couple of minutes until the onion softens.
    1 tablespoon olive oil
    1 medium red onion
    1 medium bell pepper
  • Stir in the sweet potato pieces. Cook for about 5 minutes, stirring occasionally, until they begin to soften.
    ½ lb sweet potatoes
  • Mix in the garlic and jalapeño, and cook for an additional minute until fragrant. sprinkle in the smoked paprika, cumin, oregano, salt, and black pepper. Stir for about 30 seconds to let the spices bloom.
    4 garlic cloves
    ½ jalapeño
    1 teaspoon smoked paprika
    1 teaspoon ground cumin
    1 teaspoon dried oregano
    ½ teaspoon salt
    ¼ teaspoon ground black pepper
  • Preheat your oven to to 375°F (190°C).
  • Pour in the diced tomatoes, and add the black beans and sweetcorn. Stir well to combine. Bring the mixture to a gentle simmer, and cook for 10–15 minutes, stirring occasionally, until the sweet potatoes are tender. If the mixture appears too dry, add a splash of water.
    1 can (14 oz / 400 g) diced tomatoes
    1 can (14 oz / 400 g) black beans
    1 can (7 oz / 200g) sweetcorn
  • Evenly distribute the grated cheddar cheese over the top of the mixture. Transfer the skillet to the preheated oven and bake for about 10 minutes, or until the cheese has melted and developed a light golden color.
    1 ½ cup low-fat cheddar cheese
  • Remove the casserole from the oven and let it rest for a couple of minutes. Sprinkle fresh cilantro, and add slices of avocado and chopped scallions just before serving.
    Fresh cilantro

Video

Nutrition

Calories: 175kcal | Carbohydrates: 22g | Protein: 12g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Cholesterol: 6mg | Sodium: 412mg | Potassium: 389mg | Fiber: 6g | Sugar: 3g | Vitamin A: 6237IU | Vitamin C: 28mg | Calcium: 154mg | Iron: 2mg

Nutrition is per serving and is an estimate provided by an online nutrition calculator.

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