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Rice and Bean Bake
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Friendly URLs: /rice-and-bean-bake
1.1 hours
6
Adjust servings
dairy-free
(?)
Has dairy from:
white cheddar cheese
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
white cheddar cheese
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
black bean
white cheddar cheese
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.6% of RDA
• Calories: 28.3% of RDA
• Carbs: 26.6% of RDA
• Fat (total lipid): 34.1% of RDA
• Fiber: 27.2% of RDA
• Fructose: 6.8% of RDA
• Protein: 19.3% of RDA
• Sodium: 46.5% of RDA
• Sugar: 16.8% of RDA
• Vitamin A (IU): 70.4% of RDA
• Vitamin B6: 17.9% of RDA
• Vitamin C: 42.6% of RDA
• Iron: 3.2% of RDA
• Magnesium: 24.7% of RDA
• Manganese: 22.4% of RDA
• Niacin: 13.8% of RDA
• Potassium: 16.0% of RDA
• Zinc: 21.0% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
73.2
g
Calories
567
 
Fiber
7.61
g
Iron
0.598
mg
Protein
21.7
g
Sodium
628
mg
Sugars
5.24
g
Fat (total lipid)
20.8
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
tbsp
+
-
 
 
1
whole
+
-
 
medium size, diced.
 
2
cloves
+
-
 
minced.
 
1
whole
+
-
 
seeded and diced.
 
1
whole
+
-
 
seeded and diced.
 
1
whole
+
-
 
medium size, quartered lengthwise and diced.
 
1
tbsp
+
-
 
divided.
 
3/4
tsp
+
-
 
 
1
cup
+
-
 
frozen.
 
1
can
+
-
 
15-ounce, with chiles if possible.
 
1
can
+
-
 
drained and rinsed.
 
1/2
tsp
+
-
 
 
1/2
tsp
+
-
 
 
1/4
tsp
+
-
 
 
2
tbsp
+
-
 
 
2
cups
+
-
 
 
2
cups
+
-
 
 
2
whole
+
-
 
thinly sliced.
 
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PREPARATION
1.
Preheat the oven to 375°F. Coat an 8-by-8-inch casserole dish with nonstick cooking spray or olive oil.
PREPARING THE RICE
2.
In a medium saucepan, whisk together 1/2 tbsp chili powder, cumin, garlic powder, oregano, salt, tomato paste, and 3 cups of water.
3.
Add the rice and stir briefly to combine. Cover the pan, raise the heat to high, and bring to a full boil. Reduce the heat to low and simmer for 20 minutes.
4.
Remove the pan from the heat and let the rice stand, undisturbed, for 10 -20 minutes more. Fluff with a fork.
PREPARING THE FILLING
5.
In a large skillet, heat the olive oil over medium-low heat.
6.
Add the onion and garlic and cook for about 5 minutes, or until the onions have softened.
7.
Add the jalapeño and bell peppers, zucchini, 1/2 tbsp chili powder, and salt to the skillet and stir to combine.
8.
Raise the heat to medium and continue to sauté until the vegetables are soft and no liquid remains on the bottom of the skillet, about 10 minutes.
9.
In a large bowl, combine the corn kernels, diced tomatoes and chiles, and black beans.
10.
Add the sautéed vegetables, rice, and shredded cheese to the bowl and stir until evenly mixed.
BAKING THE DISH
11.
Pour the rice and vegetable mixture into the prepared dish and bake for 20 minutes.
12.
Sprinkle the green onions over the bake and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
For extra flavor, use chicken broth in place of water for the rice. Chicken broth already contains salt, so you will not need extra salt.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 567
Protein 21.7 g
Carbohydrates 73.2 g
Iron 0.60 mg
Fiber 7.61 g
Calcium 15.9 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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