Southwestern Black Bean Casserole

Southwestern Black Bean Casserole

Our Southwestern black bean casserole is a healthy way to enjoy Mexican food. Many Mexican recipes contain vegetables and black beans, but they are sometimes filled with saturated fat and calories. Unfortunately, if you are trying to eat healthy to lose weight, many Mexican dishes will not be an option. This healthy casserole lets you eat Mexican food without worrying about calories, saturated fat, or unhealthy ingredients.

Legumes are an excellent source of protein and are often eaten in vegetarian diets as an option to animal protein. Even if you are not a full-fledged vegetarian, you can mix things up a little and serve meatless dishes on occasion. Your family will love this casserole and will happily abide by your desire to serve vegetarian dishes once or twice a week for dinner.

We love it when we find a recipe that allows our readers to enjoy their favorite dishes, but without the fat and calories. Cleaned up versions of popular dishes are great to have in your collection of recipes. Looking for other ideas? Our Skinny Mexican Rice is a perfect side dish for this recipe. You might also like these other healthy side dishes.

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Southwestern Black Bean Casserole

Southwestern Black Bean Casserole

Yield: 6 servings | Serving Size: 1 cup | Calories: 259 | Total Fat: 5g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 4mg | Sodium: 436mg | Carbohydrates: 40g | Dietary Fiber: 9g | Sugars: 4g | Protein: 12g | SmartPoints: 8 |

Ingredients

  • 2 (15-ounce) cans black beans (low sodium preferred), drained
  • 2 teaspoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 1/2 cup fat-free, low-sodium vegetable broth
  • 1 teaspoon cumin
  • 1/4 teaspoon black pepper
  • Salt to taste
  • 2 tablespoons chopped fresh cilantro
  • 4 low-sodium whole-wheat tortillas, optional 6 corn tortillas
  • 12 ounces salsa, no added sugar
  • 1 cup shredded 2% Cheddar cheese

Directions

  1. Preheat oven to 375°.
  2. Drain beans, and set aside. In the meantime, in a medium skillet, add oil; heat over medium-low heat. Add garlic, and sauté until tender, about 4 minutes. Add black beans and broth, and continue cooking approximately 3 minutes. Add cumin, black pepper, salt, and cilantro; stir to combine.
  3. Spray the bottom of an 8x8-inch casserole dish with nonstick cooking spray. Add a tortilla, 1/4 black bean mixture, 1/4 salsa, and 1/4 cheese; continue layering until all ingredients have been used. Top casserole with remaining 1/4 cup cheese.
  4. Cover casserole dish with foil, and bake approximately 20 minutes or until cheese is hot and bubbly. Remove foil, and continue cooking 8–10 minutes. Remove from oven, and garnish with non-fat Greek yogurt or sour cream, if desired.
https://skinnyms.com/southwestern-black-bean-casserole/

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35 Comments on "Southwestern Black Bean Casserole"

  1. Angel Gainey Eicher  July 28, 2012

    Any idea if using dried (soaked beans) will add cooking time?

    Reply
    • Skinny Ms.  July 28, 2012

      Angel, I wouldn't recommend using presoaked beans…they won't have enough time to cook while the casserole is in the oven. Feel free to cook your own beans and use in the recipe.

      Reply
  2. guest  July 28, 2012

    this looks like a great side dish.  What would you serve as the main entree with this?

    Reply
    • Skinny Ms.  July 28, 2012

      Darcien007, We serve this as the entree. It pairs well with a side of Mexican rice!

      Reply
  3. Mdsmith  July 28, 2012

    Think this would work the same with corn tortilla's for those of us who are Celiac thus GF?

    Reply
    • Skinny Ms.  July 28, 2012

      Mdsmith, That's a great idea! Thanks…I'll add the option to the recipe. 🙂

      Reply
  4. Jennifer Yoder  July 28, 2012

    Would I omit the chicken broth if I want to omit the tortillas?

    Reply
    • Skinny Ms.  July 29, 2012

      Jennifer, No…just reduce to 1/3 cup.

      Reply
    • Skinny Ms.  July 30, 2012

      Jennifer, Hmmmmm…have never made this particular recipe w/o the tortillas. Yes, there would be no real need for the broth.

      Reply
  5. Jennifer R  August 3, 2012

    Do you think this would work well as a prep ahead and then pull it out of the frig, let it warm up and then cook?

    Reply
    • Skinny Ms.  August 4, 2012

      Jennifer, Do it all the time. We're all so busy, great idea!

      Reply
  6. Lldeiparine  August 10, 2012

    Made this yesterday. It was easy and tasty.

    Reply
  7. Vanessa  August 12, 2012

    made this the other night and it was a huge hit!

    Reply
  8. Stacy  August 12, 2012

    Great recipe that is easy and healthy.

    Reply
  9. Michellepearson0  August 12, 2012

    YUMMY! Favorite recipe!!

    Reply
  10. Julie  September 7, 2012

    I would serve this as a main dish. Any ideas for a side? Spanish rice? What would be in a green salad that would complement it?

    Reply
    • Skinny Ms.  September 8, 2012

      Julie, Spanish rice would be yummy. I'll send you a quick and easy recipe. 🙂

      Reply
    • Skinny Ms.  September 8, 2012

      Julie, Email me and I'll give you a good recipe for Mexican Rice.

      Reply
  11. Moriah S Pulver  September 8, 2012

    it worked great with corn tortillas. you should try it if you haven't already

    Reply
  12. Skinny Ms.  September 11, 2012

    Moriah, Thanks for the feedback.

    Reply
  13. Karen  October 4, 2012

    Jennifer, I'd like to make this for a party. I already made it once and it was delicious. Did you try it as a prep ahead? Was it good, or did the tortillas get soggy?

    Reply
  14. Pingback: Southwestern Black Bean Casserole | Making It Real

  15. Ashley  February 11, 2013

    This sounds delicious! We are definitely making it this week! 🙂 One question: do the tortillas get soggy in this dish?

    Reply
    • Skinny Ms.  February 11, 2013

      Good question 🙂 They do not, and we know you will love the dish!

      Reply
  16. Laura  February 13, 2013

    This has become one of my favorite recipes. It's so fast and easy, and it's hard to believe the ingredients are so healthy, because it is GOOD! Thanks so much!

    Reply
  17. Amanda  March 12, 2013

    Just made this casserole and it is delicious! Do you think you could freeze individual portions of it after it's cooked? I am the only one in my house who eats mexican food, so I would love to freeze some portions of this casserole for another day.

    Reply
    • Skinny Ms.  March 13, 2013

      Amanda, Yes, just make sure to let it cool first.

      Reply
    • SkinnyMs  March 6, 2014

      Yes, casseroles and beans freeze very well, so this should hold up just fine.

      Reply
  18. Jaclyn Womack  May 13, 2013

    I make something similar and I've found cutting the tortillas into 1 inch wide strips makes service a little easier.

    Reply
  19. cissy oldner  August 25, 2013

    does this work well frozen?

    Reply
    • Skinny Ms.  August 26, 2013

      Classy, I’ve never frozen this casserole. You could try freezing after adding to the dish, and thaw before baking. Keep us posted! 🙂

      Reply
  20. ash  February 1, 2014

    i made this and i really don't think you need 2 cans of beans. i have a ton of beans left over

    Reply
  21. Rach  March 1, 2016

    This recipe is a winner! Super easy and delicious 🙂

    Here’ my augmented version with added veggies:
    1 can black beans
    1-2 c frozen corn toasted
    1 can mexican tomatoes (used less salsa)
    I also added a sm yellow pepper to onion during saute

    I used a round casserole dish and med size tortillas that fit it almost perfectly, turned out perfect.

    Reply
  22. Renee  October 26, 2016

    Love your recipes! Do you have a cookbook?

    Reply
    • Kym Votruba  October 27, 2016

      We’re so happy that you enjoy them, Renee! We do have several cookbooks that we hope you’ll like equally as much. https://skinnyms.com/cookbooks/

      Reply

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