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Caribbean Casserole


  • 1 onion (medium, chopped)

  • 1/2 green pepper (diced)

  • 1 tablespoon canola oil

  • 1 can (14.5 ounces) stewed tomatoes, low-sodium

  • 1 can (15.5 ounces) black beans, low sodium (or beans of your choice)

  • 1 teaspoon oregano leaves

  • 1/2 teaspoon garlic powder

  • 1 1/2 cups brown rice (instant, uncooked)


  1. Wash hands with soap and water.

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

  3. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.

  4. Stir in rice and cover.

  5. Reduce heat to simmer for 5 minutes.

  6. Remove from heat and let stand for 5 minutes.


Source: Heart Healthy Home Cooking: African American Style
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

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