Ultimate Cheesy Black Bean Tortilla Casserole

Black Bean Tortilla Casserole Recipe 🥘🌿

Overview

This Black Bean Tortilla Casserole is an exciting and flavorful vegetarian dish that’s sure to delight your taste buds without compromising on health benefits. Packed with nutrient-rich black beans, savory spices, and melty low-fat cheese, this casserole is not only delicious but also low in fat and cholesterol. It’s the perfect meal for those who want to enjoy a hearty and satisfying dish while staying health-conscious. 🍲🧀

Description

This is a low-fat, vegetarian meal that is far from tasteless or bland. With layers of beans, spices, and cheese, each bite is a delightful mix of textures and flavors. Give it a try for something different and delicious! 🌶️🥙

Cooking Times

Task	Duration
Preparation	5 minutes
Cooking	50 minutes
Total Time	55 minutes

Keywords

Beans, Low Cholesterol, Healthy, < 60 Mins, Oven, Beginner Cook, Stove Top, Easy, Inexpensive

Nutrition Information

Each serving contains:

Calories: 335.4 kcal
Fat: 9.7 g
Saturated Fat: 5.4 g
Cholesterol: 24.3 mg
Sodium: 334.9 mg
Carbohydrates: 45.8 g
Fiber: 11 g
Sugars: 5.7 g
Protein: 19.1 g

Ingredients

2 onions, chopped 🧅
1 1/2 green chilies, chopped 🌶️
1 can (14.5 oz) tomatoes, undrained 🍅
3/4 cup Picante sauce 🌶️
2 cloves garlic, minced 🧄
2 tsp ground cumin 🌿
2 cans (15 oz each) black beans, rinsed and drained 🫘
12 6-inch corn tortillas 🌮
2 cups low-fat Monterey Jack cheese, shredded 🧀
2 tomatoes, sliced 🍅
2 green onions, sliced 🌱
Pitted ripe olives (optional) 🫒
Reduced-fat sour cream (optional) 🥛
Plain yogurt (optional) 🥛

Instructions

Prepare the Filling: In a large skillet, combine the chopped onions, green chilies, undrained tomatoes, Picante sauce, minced garlic, and ground cumin. Stir everything together well. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to a simmer. Let it simmer, uncovered, for about 10 minutes to allow the flavors to meld together. 🥘✨
Add the Beans: Stir in the rinsed and drained black beans into the simmering mixture. Continue to simmer for an additional 5 minutes, allowing the beans to absorb some of the flavors from the sauce. 🫘🌶️
Assemble the Casserole: In a 13x9x2 inch baking dish, spread 1/3 of the bean mixture evenly over the bottom of the dish. This will form the base layer of your casserole. 🥘
Layer Tortillas and Cheese: Place half of the corn tortillas over the bean mixture, overlapping them if necessary to cover the entire surface. Sprinkle 1/2 of the shredded low-fat Monterey Jack cheese over the tortillas. 🧀🌮
Repeat Layers: Add another 1/3 of the bean mixture over the cheese layer. Top with the remaining tortillas, then spread the last 1/3 of the bean mixture over the tortillas. 🫘🧅
Bake the Casserole: Cover the baking dish with aluminum foil and place it in a preheated oven at 350°F (175°C). Bake for 30-35 minutes, or until the casserole is heated through and bubbling. 🧑‍🍳⏲️
Add Final Cheese: Remove the foil and sprinkle the remaining shredded cheese over the top of the casserole. Return the dish to the oven and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly. 🧀🍽️
Let It Stand: Allow the casserole to stand for about 10 minutes before serving. This will help it set and make it easier to cut into neat squares. ⏲️✨
Garnish and Serve: If desired, top the casserole with slices of fresh tomatoes, chopped green onions, and pitted ripe olives for added flavor and presentation. Cut into squares and serve each piece with a dollop of reduced-fat sour cream or plain yogurt on the side. Enjoy! 🍅🌱🥄

Serving Suggestions

This Black Bean Tortilla Casserole is a versatile dish that pairs well with a variety of sides and toppings. Here are some ideas to complete your meal:

Fresh Salad: A crisp green salad with a light vinaigrette can complement the rich and savory flavors of the casserole.
Salsa: Serve with a side of homemade salsa for an extra kick of freshness and heat.
Guacamole: Creamy guacamole adds a delightful contrast to the casserole’s textures.
Rice: A side of cilantro-lime rice can help round out the meal and add an extra layer of flavor.

Tips and Tricks

Customize the Heat: Adjust the amount of green chilies and Picante sauce to suit your heat preference. For a milder version, use mild Picante sauce and reduce the chilies.
Cheese Options: Feel free to substitute the Monterey Jack cheese with other low-fat cheese varieties like cheddar or mozzarella.
Tortilla Choice: While corn tortillas are traditional, you can use whole wheat or flour tortillas for a different texture and flavor.
Vegetable Variations: Add other vegetables like bell peppers, corn, or zucchini to the bean mixture for added nutrition and variety.
Make Ahead: Prepare the casserole up to the baking step, cover, and refrigerate for up to a day. When ready to bake, simply follow the remaining steps.

Storage and Reheating

Storing Leftovers: Store any leftover casserole in an airtight container in the refrigerator for up to 3 days.
Reheating: To reheat, place individual portions in the microwave or reheat the entire casserole in the oven at 350°F (175°C) until warmed through.

Nutritional Benefits

This casserole is not only delicious but also offers several nutritional benefits:

High in Fiber: Thanks to the black beans and tortillas, this dish provides a good amount of dietary fiber, which is essential for digestive health.
Protein-Packed: Black beans are a great plant-based protein source, making this casserole a hearty and filling meal.
Low in Fat: Using low-fat cheese and reducing the amount of oil helps keep the fat content in check without sacrificing flavor.
Rich in Vitamins and Minerals: The ingredients in this casserole, such as tomatoes, onions, and chilies, are rich in vitamins A and C, potassium, and antioxidants.

Conclusion

This Black Bean Tortilla Casserole is a perfect blend of convenience, flavor, and nutrition. Whether you’re a beginner cook or an experien