Fat-Free Rice And Bean Casserole
A flavorful, fat-free casserole combining black-eyed peas, brown rice, and vegetables, perfect for a healthy, hearty meal that suits vegetarians and those seeking low-fat options.
Ingredients
- 2 Tbsp. fat-free margarine ⓘ
- 1/2 cup diced onion ⓘ
- 1/2 cup diced red or green bell pepper ⓘ
- 1 garlic clove, minced ⓘ
- 1 lb. rinsed and drained canned black-eyed peas ⓘ
- 2 cups skim or nonfat milk
- 1 bay leaf
- 4 oz. fast cooking whole grain brown rice ⓘ
- 1 tsp. thyme leaves ⓘ
- 1/4 tsp. rubbed sage ⓘ
- dash of pepper ⓘ
Instructions
- In a 1-quart microwaveable casserole, microwave margarine for 30 seconds to melt. Add diced onion, diced bell pepper, and minced garlic.
- Stir to combine.
- Cover and microwave on High for 2 minutes, stirring once.
- Add rinsed and drained black-eyed peas, skim or nonfat milk, 1 tablespoon water, and bay leaf. Microwave on High for 2 minutes until mixture is boiling.
- Stir in the brown rice.
- Cover and microwave on High for 4 minutes.
- Stir in thyme leaves, rubbed sage, and pepper. Cover and microwave for 2 1/2 minutes.
- Let stand for 2 minutes until liquid is absorbed.
- Remove and discard the bay leaf.
Tips & Substitutions
For added flavor, consider sautéing the onion, bell pepper, and garlic in a skillet before adding them to the casserole. If you don't have black-eyed peas, you can substitute with canned pinto or kidney beans. To enhance the dish, try adding diced tomatoes or corn, which complements the vegetarian aspect of this recipe.
Serving Suggestions
This fat-free rice and bean casserole is delicious served with a side salad or alongside cornbread for a complete meal. It pairs beautifully with American recipes like Southern Chess Pecan Pie for dessert. For a protein boost, consider adding grilled chicken or tofu on the side.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, microwave in 1-minute intervals, stirring occasionally, until heated through. You can also add a splash of water or broth to maintain moisture during reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Fat-Free Rice And Bean Casserole contains roughly 975 calories, with 7g protein, 26g carbohydrates, and 97g fat. It is an excellent source of vitamin C (77% of the Daily Value), iron (32% of the Daily Value), and dietary fiber (22% of the Daily Value), and a good source of protein and calcium. Note that it is relatively high in sodium, at 1104mg per serving (48% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of milk instead of skim or nonfat?
Yes, you can use almond, soy, or oat milk as a substitute for skim or nonfat milk. Just ensure that the alternative milk is unsweetened to keep the flavors balanced.
How can I make this casserole spicier?
To add some heat, consider incorporating diced jalapeños or a sprinkle of red pepper flakes when mixing in the spices. You could also serve it with a side of hot sauce for those who enjoy a spicier kick.
Is this casserole suitable for freezing?
Yes, this casserole can be frozen. Allow it to cool completely, then transfer to a freezer-safe container. It can be stored for up to 3 months. Defrost in the refrigerator overnight before reheating.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).