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Healthy Caribbean Casserole

Try this vegetarian Caribbean Casserole recipe for a healthy and delicious dinner.

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.

Caribbean Casserole

Healthy Caribbean Casserole

5 from 1 vote
Prep Time 10 mins
Cook Time 10 mins
Total Time 25 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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Domarchiné Thompson
Domarchiné Thompson is a health and wellness writer for Pain Resource. She enjoys learning about new health trends and technologies and writing about how they can impact people's lives. In her spare time, she enjoys watching the latest movies and spending time with friends and family.

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