Casserole with Red Peppers and Black Beans

Casserole with Red Peppers and Black Beans Recipe - Vegetarian Dish

Preparation time: 30 minutes | Cooking time: 45 minutes | Servings: 6 |

Vegetarian diet

Introduction

This Casserole with Red Peppers and Black Beans is a delicious and nutritious dish that is perfect for a cozy dinner. Packed with flavor and wholesome ingredients, this casserole is sure to become a family favorite.

History

This recipe is a modern twist on traditional casserole dishes, incorporating bold flavors and healthy ingredients. The combination of red peppers, black beans, and squash creates a hearty and satisfying meal that is both comforting and nutritious.

Ingredients

1 acorn or butternut squash
1.5 cups sliced onion
1 tsp safflower oil
0.25 cup dry sherry
4 red bell peppers -- julienned
3 cloves garlic -- minced
2 tsp ground coriander
2 tsp cumin
1 tsp dry mustard
0.5 cup nonfat plain yogurt
0.5 cup sour cream or half-and-half
0.25 cup minced parsley
1 cup cooked black beans
1 cup cooked brown rice
0.33 cup grated low-fat jack cheese
2 tbsp lemon juice
safflower oil -- for coating pan
0.25 cup thinly sliced red bell pepper -- for garnish

How to prepare

1. Preheat the oven to 350°F (177°C). Line a baking sheet with aluminum foil. Split the squash in half and place it, cut side down, on the baking sheet, leaving the seeds in (the moisture from the seeds helps speed up the cooking process). Bake the squash for 20 minutes.
2. While the squash is baking, in a large skillet over medium-high heat, sauté the onion in safflower oil and sherry until soft but not browned. Add the red peppers and garlic to the sauté and cook for 5 more minutes.
3. Mix the sautéed vegetables with coriander, cumin, dry mustard, yogurt, sour cream, parsley, beans, brown rice, cheese, and lemon juice. When the squash is baked, scoop out the seeds and remove the peel. Cube the cooked squash and add it to the other ingredients.
4. Lightly oil a large casserole dish and spoon the mixture into it. Garnish the top with red pepper slices. Bake for 25 minutes.

Variations

Add cooked chicken or tofu for an extra protein boost.
Swap out the black beans for kidney beans or chickpeas for a different flavor profile.
Top the casserole with crushed tortilla chips for added crunch.

Cooking Tips & Tricks

Be sure to bake the squash before adding it to the casserole to ensure it is cooked through and tender.

- Sautéing the onions and peppers before adding them to the casserole helps to enhance their flavors.

- Garnish the casserole with thinly sliced red pepper for a pop of color and added freshness.

Serving Suggestions

Serve this casserole with a side salad or steamed vegetables for a complete and satisfying meal.

Cooking Techniques

Baking the squash before adding it to the casserole helps to ensure it is cooked through and tender. Sautéing the onions and peppers before adding them to the casserole enhances their flavors.

Ingredient Substitutions

Feel free to customize this recipe to suit your preferences. You can swap out the red peppers for green or yellow peppers, or use different types of cheese for added variety.

Make Ahead Tips

You can prepare this casserole ahead of time and refrigerate it until ready to bake. Simply cover the casserole dish with foil and store it in the fridge for up to 24 hours before baking.

Presentation Ideas

Garnish the casserole with fresh parsley or cilantro for a pop of color and added freshness. Serve it in individual ramekins for a more elegant presentation.

Pairing Recommendations

This casserole pairs well with a crisp white wine or a light beer. Serve it with a side of crusty bread for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat the casserole in the oven or microwave until heated through.

Nutrition Information

Calories per serving

Each serving of this casserole contains approximately 300 calories, making it a satisfying and balanced meal option.

Carbohydrates

This casserole is a good source of carbohydrates, with the brown rice, black beans, and squash providing complex carbs that will keep you feeling full and satisfied.

Fats

The safflower oil and cheese in this casserole provide healthy fats that are essential for overall health and wellbeing.

Proteins

Black beans are a great source of plant-based protein, making this casserole a nutritious option for vegetarians and meat-eaters alike.

Vitamins and minerals

Red peppers are rich in vitamin C, while squash is packed with vitamin A. These ingredients provide a boost of essential vitamins and minerals to support overall health.

Alergens

This recipe contains dairy in the form of cheese and yogurt, so it may not be suitable for those with dairy allergies.

Summary

Overall, this casserole is a nutritious and balanced meal option that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

How did I get this recipe?

The first time I saw this recipe, I was immediately hooked. It was a warm summer day, and I was visiting my dear friend Margie for lunch. As soon as I walked into her kitchen, I was hit with the most amazing aroma - a mix of spices, garlic, and something else I couldn't quite place.

Margie was bustling around the kitchen, pulling ingredients out of the fridge and pantry with ease. I watched in awe as she diced red peppers, drained and rinsed black beans, and measured out spices with precision. She moved with a grace and confidence that I admired, and I couldn't help but ask her what she was making.

"It's a casserole with red peppers and black beans," Margie explained, flashing me a smile. "It's one of my go-to recipes when I want something hearty and satisfying. Would you like to help me make it?"

I eagerly agreed, and Margie handed me a knife and a cutting board. As we worked together to prepare the dish, she shared the story of how she had come across the recipe. It had been passed down to her from her own grandmother, who had learned it from a friend many years ago. Margie had made a few tweaks and additions over the years, but the essence of the recipe remained the same.

As the casserole baked in the oven, filling the kitchen with its mouth-watering scent, Margie and I sat down at the table to enjoy our meal. The flavors were incredible - the sweetness of the red peppers paired perfectly with the earthiness of the black beans, and the spices added a kick of heat that warmed me from the inside out. I knew then and there that I had to learn how to make this dish myself.

Over the following weeks, I practiced making the casserole in my own kitchen, tweaking the recipe to suit my tastes and preferences. I experimented with different types of peppers, added in extra vegetables, and even tried substituting the black beans for kidney beans or chickpeas. Each variation was delicious in its own way, but nothing quite matched the original recipe that Margie had shared with me.

As I became more comfortable with the recipe, I started to share it with my family and friends. They all raved about the casserole, asking for the recipe so they could make it at home. I felt a sense of pride and satisfaction knowing that I had learned to make such a delicious and comforting dish, and that I was able to pass it on to others.

Years passed, and the casserole with red peppers and black beans became a staple in my household. It was a dish that I turned to time and time again, whether I was cooking for my family or hosting a dinner party with friends. The recipe brought people together, sparking conversations and creating memories that would last a lifetime.

Now, as I sit here writing this story, I can't help but feel grateful for the day I first saw that recipe in Margie's kitchen. It opened up a world of flavors and possibilities for me, teaching me not only how to cook a delicious meal, but also how to share my love and passion for food with others. The casserole with red peppers and black beans will always hold a special place in my heart, a reminder of the bonds that can be created over a shared meal and a shared recipe.