Casserole de Frijoles

Casserole de Frijoles is a hearty and flavorful vegetarian Mexican baked dish that combines layers of beans, spices, and cheese for a comforting meal. This dish is perfect for a cozy dinner and is sure to satisfy both vegetarians and meat lovers alike.

Ingredients

• Black beans - 400 grams (canned, drained and rinsed)
• Corn kernels - 150 grams (canned or frozen)
• Red bell pepper - 1 medium, diced
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Oregano - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Olive oil - 1 tablespoon
• Tomato sauce - 200 grams
• Tortilla chips - 75 grams, crushed
• Cheddar cheese - 100 grams, shredded
• Cilantro - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat your oven to 180°C (350°F).
2. In a medium skillet, heat olive oil over medium heat. Add the diced onion, red bell pepper, and minced garlic, and sauté until the onion becomes translucent, about 5 minutes.
3. Stir in the cumin, chili powder, oregano, and salt, cooking for another minute until fragrant.
4. In a large mixing bowl, combine the black beans, corn, sautéed vegetable mixture, and tomato sauce. Mix well until evenly combined.
5. In a baking dish, layer half of the crushed tortilla chips at the bottom. Spoon half of the bean mixture over the chips, then sprinkle with half of the shredded cheddar cheese.
6. Repeat the layers with the remaining tortilla chips, bean mixture, and top with the remaining cheese.
7. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
8. Remove the foil and bake for an additional 5-10 minutes, or until the cheese is bubbly and golden.
9. Remove from the oven and let it cool for a few minutes before garnishing with chopped cilantro. Serve warm.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 25 mg
• Total Fat: 18 g
• Saturated Fat: 7 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from black beans, supporting muscle health.
• High in fiber, aiding digestion and promoting a healthy gut.

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