- Level
- very easy
- Prep Time
- 10 mins
- Total Time
- 25 mins
- Serves
- 6
Ingredients
- 2 cans
- reduced sodium black beans, drained and rinsed
- 540 mL each
- 1 can
- diced tomatoes
- 796 mL
- 1 cup
- frozen corn kernels
- 250 mL
- 1 tbsp
- ground cumin
- 15 mL
- 3 tbsp
- all-purpose flour
- 45 mL
- 1/2 cup
- loosely packed, roughly chopped fresh cilantro
- 125 mL
- 1 cup
- crushed tortilla chips
- 250 mL
- 1/2 cup
- shredded Cheddar, Monterey Jack or Tex-Mex cheese
- 125 mL
Method
- Step 1
- Preheat oven to broil.
- Step 2
- In large saucepan, combine black beans, tomatoes, corn kernels and cumin. Sprinkle on flour; mix well. Bring to a boil, then reduce heat to low. Simmer about 5 min., or until sauce has reduced slightly and thickened. Mix in cilantro.
- Step 3
- Transfer bean mixture to large baking dish. Top with tortilla chips and cheese. Place under broiler about 2 min., or until cheese is melted. (This casserole can also be made a day ahead and chilled. Reheat in oven at 350°F/180°C about 25 min., or until sauce is bubbling and cheese is melted.)
Tips
Replace tortilla chips and cheese with 1 1/2 cups (375 mL) cooked rice to make this a dairy-free casserole.
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Characteristics
30 Minutes or Less Budget Friendly High Fibre Kid-Friendly Nut Free One Dish Meals VegetarianNutritional Facts Per Serving
- Nutrition Description:
- Per serving (1/6 of the recipe):
- Calories:
- 230
- Fat:
- 4 g
- Saturated Fat:
- 2 g
- Carbs:
- 42 g
- Fibre:
- 11 g
- Sugar:
- 7 g
- Cholesterol:
- 10 mg
- Protein:
- 12 g
- Sodium:
- 770 mg
