Vegan Caribbean Beans Casserole
A Healthy Recipe for Weight Loss & Vegan Lifestyle

  • Like 1
  • 19 Minutes
  • Serves 10
  • Medium
  • Simmering Heat
Vegan Caribbean Beans Casserole


Recipe's Ingredients

Adjust Servings:
15½ oz low-sodium Black Beans 1 can, drained and rinsed
1½ cup instant Rice
½ medium Green Bell Pepper rinsed and diced
1 stewed Canned Tomatoes 14½ oz
1 medium Onion chopped
1 Tablespoon Canola Oil
1 teaspoon dried Oregano
½ teaspoon Garlic Powder
1 cup 💖 Love 💖


Nutritional information for Vegan Caribbean Beans Casserole

146
Calories
1.8g
Fat
0.2g
Saturated Fat
0mg
Cholesterol
85mg
Sodium
30.1g
Carbohydrate
3.9g
Fiber
2g
Sugar
4.3g
Protein

Vegan Caribbean Beans Casserole is a recipe for a weight loss diet. It can be prepared also for a vegetarian or vegan lifestyle, binging a great intake of health benefits.

Did you Know?

Black beans are an excellent low-calorie, low-fat source of energy and fiber, perfect for belly-fat burn.

Ingredients

Steps for Vegan Caribbean Beans Casserole

1
Done
1 Minute

Prepare the ingredients

Drain and rinse the black beans, then chop the onion. Last, dice the green bell pepper.

2
Done
3 Minutes

Sauté onion and green pepper

Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.

3
Done
6 Minutes

Add the rest

Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil.

4
Done
8 Minutes

Stir in rice

Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.

Additional Info for Vegan Caribbean Beans Casserole

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The Caribbean casserole is a recipe with black beans & rice, perfect for a vegan and vegetarian lifestyle, plus it used to eat healthy and weight-loss diets.


Content on this recipe…


 

 

About Caribbean Beans casserole

This tropical-inspired dish is gently spiced for a rich flavor. Eating healthy foods enhances your overall wellness. Moreover, it is great for weight-loss diets with low calorie and low fat intake.

 

 

Health Benefits

One reason is that many people who follow a vegetarian diet tend to consume a high proportion of fresh, healthful, plant-based foods, which provide antioxidants and fiber. When a person decides to follow a meat-free diet, they often become more active in making overall healthy choices.

Here are some ways in which avoiding meat products can enhance a person’s health.

Weight-loss: Switching to a vegetarian or vegan diet may help a person lose weight, at least in the short term, according to a 2016 meta-analysis. Scientists need to carry out longer-term controlled studies to understand how a vegetarian diet might affect weight.

Cholesterol: A systematic review published in 2015 concluded that people who follow a vegetarian diet are likely to have lower overall cholesterol levels.

Cancer: A study of data for nearly 70,000 people found evidence that the incidence of cancer overall was lower among vegetarians than non-vegetarians. The authors suggested that a non-meat diet may offer some protection from cancer.

Heart health: Authors of a 2014 study found a lower risk of cardiovascular disease in people who followed a vegetarian diet in India. Studies in western countries had already produced similar results.

Diabetes: People who follow a vegetarian diet may be less likely to have type 2 diabetes. One reason for this may be a higher intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of unhealthful fats.

According to the Academy of Nutrition and Dietetics, a well-planned vegetarian or vegan diet can be healthful for people at all stages of life.

Plant-based diets may help reduce the risk of heart disease, cancer, type 2 diabetes, obesity, and other conditions. Plant-based foods also tend to be more environmentally sustainable than animal-based foods.

It is worth remembering, however, that going veggie will not make a person healthy overnight. To see improvements in health, it is essential to plan well, include a variety of ingredients, and make the diet part of an overall healthful lifestyle.

For people who wish to reduce their meat intake but feel this is too difficult, a gradual or partial switch may be a suitable option.

 

 

About Caribbean food/cuisine

The Caribbean cuisine consists of culinary influences from Africa, France, Spain, India, Dutch, America, Britain, and Asia. In these water-soaked, tropical countries, fresh fruits and vegetables make up a significant portion of the diet. Caribbean food includes all of your favorite seafood, chicken, and steak, prepared with the spices and colorful ingredients of the Islands.

Rice is a staple food throughout the Caribbean, and each island has a particular rice dish. On some islands, rice is seasoned or served with coconut. Yellow and brown rice is served as a side on many Caribbean dishes.

In addition to rice, beans are a favorite food throughout the Caribbean. In Cuba, beans appear in many dishes. Beans are cooked and served in a variety of ways depending on the country. Excellent conch is in Belize as well as the Bahamas. A favorite way to prepare a conch is to season it, coat it in batter, and then deep fry it. This favorite food is known as fritters. Food served in the Caribbean islands has been influenced by the cultures of the world, but each island adds its unique flavor and culinary techniques. Caribbean culinary is most famous in the world because of its many influences from many staple foods of the world.


 

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Susan Anne Dale

Hello there, I’m Susan Anne Dale | Mother, Wife, Cook, Entrepreneur. I do not remember exactly when I started to cook, but now I cannot imagine life without the magic of this wonderful art. I hope you will enjoy my recipes written in a modern cooking style.

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