Southwestern Bean Casserole

Health score
12%
Southwestern Bean Casserole
45 min.
7
367kcal

Suggestions


Looking for a hearty, flavorful dish that brings the essence of Southwestern cuisine right to your table? Look no further than this delightful Southwestern Bean Casserole! Perfect as a side or a main course, this casserole is not only packed with protein but is also bursting with flavors that will tantalize your taste buds.

This recipe combines pinto beans, stewed tomatoes, and zesty green chiles, all simmered together with aromatic garlic and onions for a rich base. It’s then topped with a mouthwatering cornmeal batter that bakes to golden perfection, offering a satisfying, cornbread-like finish. With every bite, you’ll experience the delightful interplay of textures, from the creamy beans to the fluffy cornmeal top.

But the best part? It's a dish that's as healthy as it is delicious, coming in at just 367 calories per serving! Whether you're serving it for lunch, as a main dish for dinner, or even as a sumptuous side at your next gathering, this casserole is sure to impress. Plus, it’s quick to whip up—ready in just 45 minutes—making it an excellent choice for busy weeknights or casual get-togethers with friends and family.

So grab your apron and get ready to savor the taste of the Southwest with this easy-to-make casserole that will leave everyone asking for seconds!

Ingredients

  • 0.5 cup chiles green canned divided drained chopped
  • 32 ounce pinto beans drained canned
  • 14.5 ounce canned tomatoes undrained canned
  •  egg whites lightly beaten
  • 0.3 cup flour all-purpose
  •  garlic cloves minced
  • 0.3 teaspoon ground cumin 
  • 0.5 cup buttermilk low-fat
  • ounces cheddar cheese shredded divided reduced-fat
  • cup no-salt-added corn cream-style canned divided
  • cup onion chopped
  • 0.3 teaspoon pepper 
  • 0.5 cup bottled salsa 
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • teaspoon sugar 
  • 0.3 cup vegetable oil 
  • teaspoon vegetable oil 
  • 0.8 cup cornmeal yellow

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 37
  2. Heat 1 teaspoon vegetable oil in a large saucepan coated with cooking spray over medium-high heat.
  3. Add onion and garlic, and saute 3 minutes.
  4. Add 1/2 cup corn, 1/4 cup chiles, salsa, and next 5 ingredients (salsa through tomatoes), and bring to a boil. Reduce heat, and simmer 15 minutes.
  5. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray, and sprinkle with 1/2 cup cheese; set mixture aside.
  6. Combine cornmeal, flour, sugar, and 1/4 teaspoon salt in a medium bowl.
  7. Combine 1/2 cup corn, 1/4 cup chiles, 1/2 cup cheese, buttermilk, 1/4 cup oil, and egg whites, and add to cornmeal mixture, stirring just until moist.
  8. Spread batter evenly over bean mixture.
  9. Bake casserole at 375 for 25 minutes or until corn bread is lightly browned.

Nutrition Facts

Calories367kcal
Protein16.63%
Fat28.3%
Carbs55.07%

Properties

Glycemic Index
55.8
Glycemic Load
18.21
Inflammation Score
-7
Nutrition Score
17.120869298992%

Flavonoids

Isorhamnetin
1.15mg
Kaempferol
0.15mg
Myricetin
0.02mg
Quercetin
4.65mg

Nutrients percent of daily need

Calories:367.45kcal
18.37%
Fat:11.96g
18.4%
Saturated Fat:2.5g
15.65%
Carbohydrates:52.37g
17.46%
Net Carbohydrates:42.19g
15.34%
Sugar:8.59g
9.54%
Cholesterol:4.09mg
1.36%
Sodium:1071.41mg
46.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.81g
31.62%
Fiber:10.17g
40.69%
Manganese:0.76mg
38.17%
Phosphorus:310.22mg
31.02%
Magnesium:91.43mg
22.86%
Potassium:787.17mg
22.49%
Iron:3.94mg
21.88%
Vitamin K:22.5µg
21.43%
Copper:0.42mg
20.83%
Folate:81.9µg
20.47%
Vitamin B6:0.41mg
20.31%
Calcium:188.1mg
18.81%
Vitamin E:2.51mg
16.71%
Vitamin C:13.69mg
16.6%
Vitamin B1:0.23mg
15.65%
Zinc:2.11mg
14.05%
Vitamin B2:0.22mg
13.23%
Vitamin B3:2.43mg
12.17%
Selenium:7.88µg
11.26%
Vitamin B5:0.7mg
6.99%
Vitamin A:298.4IU
5.97%
Vitamin B12:0.12µg
2.08%
Source:My Recipes