This is a low fat, high fiber, Mexican layered casserole that is very filling. Topping it with a healthy fat like avocado makes it very satisfying and a fools the taste buds into thinking they might be cheating…even though they’re not cheating. This is a very high carbohydrate meal, so be aware of lots of beans, rice, tortillas……So, if you’re watching your carbs this may not be an option for you….or just enjoy a very small piece with a large salad.
Three Bean Casserole
3 cans of Organic Tri Bean Blend rinsed and drained
1 16 oz jar salsa
2 cups whole grain brown rice /or wild rice
1 cup (not really cheese sauce) see previous post for recipe…
1 T cumin
1 T chili powder
1 onion chopped
1 red pepper chopped
1 clove garlic minced
1 T olive oil
9 tortillas (see recipe next post)
In a large skillet, saute the onion, garlic, green pepper until onions are soft, add beans and spices, then salsa ( this gets really thick so add a little water or veg broth until it looks like a thick sauce, about a 1/4 cup)
In a 9 x 13 dish place 1/4 cup not really cheese sauce in the pan, cover with tortilla shells, layer the beans then the rice, tortilla shells, cheese sauce.
End with cheese sauce, bake about 15 minutes until set. Top with red onions, minced red peppers, avocado, fresh lettuce.