Martinique Casserole with Red Peppers and Black Beans

Martinique Casserole with Red Peppers and Black Beans Recipe - Vegetarian Food from Martinique

Region / culture: Martinique | Preparation time: 30 minutes | Cooking time: 45 minutes | Servings: 6 |

Vegetarian diet

Introduction

Martinique Casserole with Red Peppers and Black Beans is a delicious and hearty dish that combines the flavors of roasted squash, sautéed red peppers, black beans, and brown rice. This casserole is perfect for a cozy dinner on a chilly evening or for a gathering with friends and family.

History

This recipe is inspired by the flavors of Martinique, a Caribbean island known for its vibrant and diverse cuisine. The combination of red peppers, black beans, and spices like coriander and cumin reflects the influence of African, French, and Creole cooking traditions on the island.

Ingredients

1 Acorn or butternut squash
1.5 cup 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

Substitute the black beans with chickpeas or kidney beans for a different flavor and texture.
Add diced tomatoes or corn kernels for a touch of sweetness and color.
Top the casserole with crushed tortilla chips or breadcrumbs for a crunchy topping.

Cooking Tips & Tricks

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

- Sautéing the onions and red peppers before adding them to the casserole helps to develop their flavors and create a rich base for the dish.

- Garnishing the casserole with thinly sliced red pepper adds a pop of color and freshness to the finished dish.

Serving Suggestions

Serve the Martinique Casserole with Red Peppers and Black Beans with a side salad dressed with a citrus vinaigrette for a complete and nutritious meal.

Cooking Techniques

Roasting the squash before adding it to the casserole helps to concentrate its flavor and sweetness.

- Sautéing the onions and red peppers before mixing them with the other ingredients adds depth and complexity to the dish.

Ingredient Substitutions

Use butternut squash instead of acorn squash for a slightly sweeter flavor.

- Substitute Greek yogurt for the plain yogurt for a tangier taste.

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

Make Ahead Tips

The casserole can be assembled up to a day in advance and stored in the refrigerator until ready to bake. Simply cover the dish with foil and bake as directed when ready to serve.

Presentation Ideas

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

Pairing Recommendations

Pair the Martinique Casserole with Red Peppers and Black Beans with a crisp white wine like Sauvignon Blanc or a light-bodied red wine like Pinot Noir. For a non-alcoholic option, serve with a sparkling water infused with citrus slices.

Storage and Reheating Instructions

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

Nutrition Information

Calories per serving

280

Carbohydrates

- Total Carbohydrates: 45g

- Dietary Fiber: 8g

- Sugars: 6g

Fats

- Total Fat: 6g

- Saturated Fat: 2g

- Trans Fat: 0g

Proteins

- Protein: 10g

Vitamins and minerals

Vitamin A: 80% DV

- Vitamin C: 180% DV

- Calcium: 15% DV

- Iron: 20% DV

Alergens

Contains dairy (cheese, yogurt, half-and-half)

Summary

This casserole is a good source of fiber, vitamins A and C, and iron. It is a balanced meal that provides carbohydrates, proteins, and fats in a delicious and satisfying way.

Summary

Martinique Casserole with Red Peppers and Black Beans is a flavorful and nutritious dish that combines the earthy sweetness of roasted squash with the smoky heat of red peppers and spices. This casserole is a satisfying and comforting meal that is perfect for a cozy night in or a gathering with loved ones.

How did I get this recipe?

I recall the feeling of curiosity that overcame me when I found this recipe for Martinique Casserole with Red Peppers and Black Beans. It was tucked away in an old cookbook that I had inherited from my great-grandmother, who was quite the adventurous cook herself. The pages were yellowed and stained, evidence of the many meals that had been lovingly prepared using its recipes.

As I read through the ingredients and instructions, I could almost taste the flavors of the Caribbean coming through. Red peppers, black beans, coconut milk, and fragrant spices like cumin and coriander all combined to create a dish that promised to be both exotic and comforting at the same time. I knew I had to give it a try.

I set to work gathering all the necessary ingredients, making a mental note to pick up a few things from the grocery store that I didn't already have on hand. The recipe called for fresh red peppers, which would add a vibrant pop of color to the dish, as well as canned black beans for added protein and texture. I also needed a can of coconut milk, which would lend a rich and creamy consistency to the casserole.

As I chopped, sautéed, and simmered, I couldn't help but think back to the various recipes I had learned over the years. Some had been passed down through generations of my family, while others had been picked up during my travels or shared with me by friends. Each recipe told a story, a glimpse into someone else's life and culture.

I remembered the time I had spent in Martinique, a beautiful island in the Caribbean where I had sampled the most delicious seafood dishes and tropical fruits. The flavors had been unlike anything I had ever tasted before, and I had been inspired to recreate them in my own kitchen. This casserole was a perfect opportunity to do just that.

As the aroma of the spices filled my kitchen, I felt a sense of contentment wash over me. Cooking had always been a source of joy and comfort for me, a way to express my creativity and share a piece of myself with others. I loved the way a simple dish could bring people together, sparking conversation and laughter around the dinner table.

Finally, the casserole was ready. I spooned it out onto plates, garnishing each serving with a sprinkle of fresh cilantro and a squeeze of lime. The colors were vibrant, the flavors bold and complex. I couldn't wait to dig in and savor each bite.

As I took my first forkful, I closed my eyes and let the taste transport me back to Martinique, to the sun-drenched beaches and lush tropical gardens. The combination of sweet red peppers, earthy black beans, and creamy coconut milk was a symphony of flavors that danced on my taste buds.

I knew that this recipe would become a staple in my repertoire, a dish that I would make time and time again for family and friends. It was a reminder of the power of food to connect us to our past, to transport us to distant lands, and to nourish not just our bodies, but our souls as well.

And so, as I sat down to enjoy my Martinique Casserole with Red Peppers and Black Beans, I felt grateful for the recipe that had found its way into my hands, and for the memories and experiences that had inspired it. It was a dish that spoke of love, of tradition, and of the shared joy of a good meal. And for that, I was truly thankful.