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# Healthy Eating Recipes: Caribbean Casserole
- URL: https://www.foodconsumer.org/caribbean_casserole_0131110757/
- Published: 2011-01-31T20:56:00.000Z
- Updated: 2026-09-22T15:54:42.000Z
- Description: Onion and green pepper sauteed in canola oil with stewed tomatoes, low-sodium black beans, oregano and garlic powder, then simmered briefly with instant brown rice. Ten servings at 185 calories, 7g protein and 7g fiber a cup.
- Author: Food Consumer
- Tags: Vegetarian Main Dish, Recipes & Dining, #vivvo-import

This tropical-inspired dish is gently spiced for a rich flavor

*Recipe Source: Deliciously Healthy Dinners*

Prep time Cook time Yields Serving Size

10 minutes 10 minutes 10 servings 1 C casserole

**Ingredients**

1 medium onion, chopped

1/2 green bell pepper, rinsed and diced

1 Tbsp canola oil

1 can (14 1/2 oz) stewed tomatoes

1 can (15 1/2 oz) low-sodium black beans (or beans of your choice), drained and rinsed

1 tsp dried oregano

1/2 tsp garlic powder

1 1/2 C instant brown rice, uncooked

**Directions**

1, Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.

2, Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil. 

3, Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.

Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.

Note: If you can't find beans labeled “low-sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

**Nutrition Facts**

calories 185

Total fat 1 g

Saturated fat 0 g

Cholesterol 0 mg

Sodium 297 mg

Total fiber 7 g

Protein 7 g

Carbohydrates 37 g

Potassium 292 mg

*Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.*

*™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.*