Chili Bean Casserole

Chili Bean Casserole Recipe with Rice, Yogurt, Cilantro, and Taco Sauce

Preparation time: 20 minutes | Cooking time: 30 minutes | Servings: 6

Introduction

Chili Bean Casserole is a delicious and hearty dish that is perfect for a cozy night in. This recipe combines the flavors of chili-spiced beans, zucchini, corn, and tomatoes, all baked together in a creamy yogurt sauce. It's a comforting and satisfying meal that is sure to please the whole family.

History

Chili Bean Casserole is a modern twist on traditional chili recipes. By adding in zucchini, corn, and a creamy yogurt sauce, this casserole takes on a whole new level of flavor and texture. It's a great way to enjoy the flavors of chili in a new and exciting way.

Ingredients

1 cup of raw rice
1 cup of no-fat plain yogurt
1 to 2 tbsp of chopped fresh cilantro [1]
0.25 cup of tomatillo (green) taco sauce
1 onion, sliced
several / many cloves of minced garlic
1 splash of white wine
2 cups of frozen or canned corn, thawed and drained
1 x 4 oz (113 g) can of sliced black olives, drained
1 medium zucchini, sliced
1 x 14 oz (397 g) (approx) can of chili-spiced beans [2]
1 ripe tomato, seeded and chopped

How to prepare

Preheat the oven to 350°F (177°C).
Put the rice on to cook.
Mix the yogurt with cilantro and taco sauce. Set aside.
Sauté the onions and garlic in wine until soft.
In a casserole dish spritzed with PAM, layer the corn, cooked rice, zucchini, onions, and garlic.
Pour the beans over all.
Cover and cook in the 350°F (177°C) oven for 30 minutes or until heated thoroughly.
Sprinkle the tomatoes over the top and drizzle with the yogurt mixture.
Serve.

Variations

Add

Scallions
Shredded lettuce on top with tomato
Mushrooms sautéed with onions, etc.
Add ground beef or turkey for a meatier version of this casserole.
Swap out the zucchini for bell peppers or mushrooms for a different flavor profile.
Use different types of beans, such as kidney beans or pinto beans, for a unique twist.

References

↑ Buy fresh cilantro, wash, dry completely, chop and freeze spread out on a piece of wax paper. Store in a zip lock baggie and then you can have fresh cilantro anytime.
↑ I bought the grocery store brand of "Mexican style chili beans." they have little/no fat in them.

Cooking Tips & Tricks

Be sure to cook the rice according to package instructions before adding it to the casserole.

- You can use any type of beans you like in this recipe, but chili-spiced beans add an extra kick of flavor.

- Feel free to customize this recipe with your favorite vegetables or toppings.

Serving Suggestions

Serve this Chili Bean Casserole with a side of tortilla chips or a fresh green salad for a complete meal. You can also top it with avocado slices or a dollop of sour cream for extra flavor.

Cooking Techniques

This Chili Bean Casserole is baked in the oven, making it an easy and hands-off meal to prepare. Simply layer the ingredients in a casserole dish and bake until heated through.

Ingredient Substitutions

If you don't have taco sauce, you can use salsa or hot sauce instead.

- Substitute Greek yogurt for a tangier flavor in the yogurt sauce.

- Use quinoa or couscous instead of rice for a different texture.

Make Ahead Tips

You can prepare this Chili Bean Casserole ahead of time and store it in the refrigerator until ready to bake. Simply assemble the casserole as directed, cover with plastic wrap, and refrigerate for up to 24 hours before baking.

Presentation Ideas

Garnish this Chili Bean Casserole with a sprinkle of fresh cilantro or a drizzle of hot sauce for a pop of color and flavor. Serve it in individual ramekins for a more elegant presentation.

Pairing Recommendations

This Chili Bean Casserole pairs well with a crisp white wine or a cold beer. You can also serve it with a side of cornbread or garlic bread for a complete meal.

Storage and Reheating Instructions

Store any leftovers of this Chili Bean Casserole in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave individual portions until heated through or bake in the oven at 350°F (177°C) until bubbly.

Nutrition Information

Calories per serving

250

Carbohydrates

- Total Carbohydrates: 45g

- Dietary Fiber: 6g

- Sugars: 5g

Fats

- Total Fat: 5g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 8g

Vitamins and minerals

Vitamin A: 10%

- Vitamin C: 20%

- Calcium: 6%

- Iron: 10%

Alergens

Contains dairy (yogurt)

Summary

This Chili Bean Casserole is a nutritious and balanced meal that is high in fiber and protein. It's a great option for a vegetarian dinner that is both satisfying and delicious.

Summary

Chili Bean Casserole is a delicious and nutritious meal that is perfect for a cozy night in. With layers of flavorful beans, vegetables, and a creamy yogurt sauce, this casserole is sure to become a family favorite. Enjoy this hearty dish with your favorite toppings and sides for a satisfying and comforting meal.

How did I get this recipe?

The first time I saw this recipe, it left a lasting impression on me. It was a cold winter evening and I was visiting my dear friend Martha for dinner. As soon as I walked into her cozy kitchen, I was greeted by the delicious aroma of spices and beans simmering on the stove.

Martha had a twinkle in her eye as she handed me a steaming bowl of chili bean casserole. The rich, spicy flavors danced on my tongue and warmed me from the inside out. I couldn't help but ask her for the recipe.

Martha chuckled and said, "Oh dear, this old recipe has been passed down through generations in my family. It's a simple dish, but it never fails to bring comfort and joy to those who eat it."

I was determined to learn the secret behind Martha's delicious chili bean casserole. So, I asked her if she would teach me how to make it. With a smile, she agreed and we spent the rest of the evening cooking together, swapping stories and laughter as we stirred the pot.

As I watched Martha chop the onions, garlic, and bell peppers with ease, I realized that cooking was not just about following a recipe. It was about sharing a piece of yourself with others, creating memories and connections that would last a lifetime.

Over the years, I have refined Martha's recipe for chili bean casserole, adding my own twist with extra spices and a touch of sweetness. I have shared it with friends and family, passing on the tradition of good food and good company.

One of my favorite memories of cooking this dish was when my granddaughter, Emily, came to visit me for the summer. She was just a young girl, eager to learn the ways of the kitchen. Together, we spent hours in the kitchen, chopping, stirring, and tasting our way through different recipes.

When it came time to make the chili bean casserole, Emily was by my side, her eyes wide with excitement. I showed her how to sauté the vegetables, brown the ground beef, and simmer everything together in a rich tomato sauce. As we waited for the casserole to bake in the oven, I could see the pride in Emily's eyes as she realized she had created something delicious from scratch.

As we sat down to eat, Emily took her first bite of the chili bean casserole and her face lit up with delight. "Grandma, this is amazing!" she exclaimed. I smiled and patted her hand, knowing that I had passed on a piece of myself to her in that moment.

As I sit here now, reflecting on all the memories and moments I have shared over a steaming bowl of chili bean casserole, I am filled with gratitude. Cooking has always been my passion, my way of expressing love and connection with those around me.

And as I continue to share Martha's recipe with others, I know that her spirit lives on in every bite of this comforting and delicious dish. So, if you ever find yourself in need of a little warmth and comfort, just remember to whip up a batch of chili bean casserole and savor the flavors of tradition and love.