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Caribbean Casserole

Source: Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute

Published by the USDA MyPlate Kitchen library. Read from an archived copy of the source page captured 2025-12-31.

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

Makes
10 servings

Ingredients

  • 1 medium onion, chopped
  • 1/2 medium green pepper, diced (diced)
  • 1 tablespoon canola oil (or cooking oil of choice)
  • 1 can (14.5 ounces) stewed tomatoes, low-sodium
  • 1 can (15.5 ounces) black beans, low sodium (or beans of your choice)
  • 1 teaspoon oregano leaves
  • 1/2 teaspoon garlic powder
  • 1 1/2 cups instant brown rice, uncooked

Directions

  1. Wash hands with soap and water.
  2. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  3. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
  4. Stir in rice and cover.
  5. Reduce heat to simmer for 5 minutes.
  6. Remove from heat and let stand for 5 minutes.

Notes

Learn more about: Onions Bell Peppers Tomatoes Herbs

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