This hearty Bean and Rice Casserole is not just delicious but also a comforting, filling dish that’s sure to become a family favorite!

1

Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).

2

In a medium pot, heat 1 tablespoon of olive oil over medium heat.

3

Add 1 diced onion and 2 minced cloves of garlic to the pot. Sauté for about 5 minutes until the onion is translucent.

4

Stir in 1 cup of brown rice, 2 cans of black beans (drained and rinsed), 1 can of corn (drained), and 1 cup of salsa. Season with 1 teaspoon of cumin, salt, and pepper to taste.

5

Mix everything well, then transfer the mixture into a 9x13 inch baking dish.

6

Top the casserole with 1 cup of shredded cheddar cheese.

7

Cover with foil and bake for 30 minutes. After 30 minutes, remove the foil and bake for an additional 10-15 minutes until the cheese is bubbly and golden.

8

Remove from the oven and let it cool for a few minutes before serving.

6

• Add diced bell peppers or jalapeños for an extra kick.
• Incorporate different types of cheese like pepper jack or feta for varied flavors.
• Top with avocado slices and fresh cilantro for a refreshing finish.

• Make sure to rinse the black beans to reduce sodium and improve flavor.
• Feel free to customize the spices to match your taste preferences.
• Let the casserole sit for a bit before serving; this allows the flavors to meld together.

• fat: 12 grams
• fiber: 10 grams
• protein: 18 grams
• calories: 350
• carbohydrates: 45 grams

This casserole is packed with protein and fiber thanks to the beans and rice, making it a filling meal that supports digestion and muscle health.

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