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Caribbean Casserole

This authentic, 5-star recipe is tasty and easy to make! 

  • Serving Size: 1 cup
  • Recipe Makes: 10 servings
  • 1 onion (medium, chopped)
  • 1/2 green pepper (diced)
  • 1 tablespoon cooking oil (vegetable, olive or canola oil)
  • 1 14.5-ounce can stewed tomatoes
  • 1  16-ounce can black beans or beans of your choice 
  • 1 teaspoon dried oregano leaves
  • 1/2 teaspoon garlic powder
  • 1 1/2 cup brown rice (instant, uncooked)
  1. Sauté onion and green pepper in canola oil, in a large pan until soft. Do not brown.
  2. Add tomatoes and beans (include liquid from both). Add oregano and garlic powder. Bring to a boil.
  3. Stir in rice, and cover with a lid.
  4. Reduce heat to simmer for 5 minutes.
  5. Remove from heat, and let stand for 5 minutes.
Nutrition Information: 

1 cup of Caribbean Casserole provides: 

  • 183 Calories, 3 g. Fats, 0 g. Saturated Fats, 190 mg. Sodium, 35 g. Carbohydrates, 5 g. Fiber, 6 g. Protein
Cut Down on Choking: 

For kids 2-4 years old, serve food in the following way:

  • Take the beans out of the portion you serve the children. Whole beans are choking hazards.

*Picture from

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