Healthy Caribbean Casserole

Healthy Caribbean Diet Overview

Eating healthy foods can improve your overall wellness and a Caribbean diet can be rich in a variety of vegetables and fruits and and plenty of seafood while being low in refined grains. You should try and place plant-based foods at the core of your diet, as they contain fibre, essential vitamins & minerals that are vital for good health and dietary disease prevention.

Rich stews are a hallmark of the traditional Caribbean diet, the flavors come primarily from an essential mix of spices and broths that are not heavy on the calories. A healthy Caribbean diet can act as a base to a healthy, and delicious weight loss plan without changing the original cuisine much.

Healthy Caribbean Casserole

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Course Main Course

Cuisine Mediterranean

Calories 185 kcal

Ingredients

  

• 1 medium onion chopped
• 1/2 green bell pepper rinsed and diced
• 1 Tbsp canola oil
• 1 can (14 1/2 oz) stewed tomatoes
• 1 can ( 15 1/2 oz) low-sodium black beans (or beans of your choice) drained and rinsed
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1 1/2 cup instant brown rice uncooked

Instructions

 

• Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
• Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil.
• Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.

Notes

Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.

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