Spicy Corn Bread & Black Bean Casserole: Complete Protein with Spice

My love of quinoa and steamed veggie recipes has gotten the best of me; I've been stuck in a recipe rut lately and have felt the need to break free. But oh how I love cooking with quinoa and veggies! So quick and nutritious, plus it just tastes great, and I’m no Iron Chef. There’s a simple solution to this problem minor dilemma; just create a different recipe!

I have been so intent on making quick and healthy meals for our work lunches all in one day that I’ve neglected venturing out to create new meals.  You can only eat similar meals for so long before it starts to wear on you. This is a big foodie no-no, and I don’t like it; there are way too many foods and recipes just waiting to be enjoyed.

So good and easy to make. How can you not make this every week?

Is this a familiar occurrence in your home?  If you’re the main cook, do you feel the need to change it up a little?  Keeping a varied (but still healthy) diet is key not only for new flavors, but for providing essential nutrients the body needs and wants.  Of course, enjoying the flavor of something new is an added bonus; good flavor, that is.

When I cook, I have a tendency to try and pack each recipe full of beneficial ingredients, which sometimes most of the time goes overboard, but sometimes turns out great. 

I felt the need for a Mexican inspired dish, and the can of organic fat free refried black beans from Whole Foods was calling out to me.

Hi Señor, use me!

Casseroles are something I just downright enjoy; they are fairly simple to make, can be healthy, and versatile to boot! So, there I was, craving something Mexican, preferably a casserole, and with a can of “frijoles refritos” (organicos?) in hand.  After a short time of food meditation, a Mexican-style casserole was the obvious choice.

Mexican meals make me think/crave corn bread, so that was another key ingredient for my anti-monotonous meal. Long story short; I decided on a protein corn bread casserole. It had to be quick (I do still have 4 more meals to make for the week), so I opened the can of whoop a…..beans... and turned on the oven and stove.

Corn and beans, just like rice and beans, make a great combo; they both lack certain amino acids for a complete protein, but combined they complement each other by providing all 9 essential amino acids. Read my past post on complete protein to learn more.

Mmmm, the smell of cumin, garlic, and corn toasting in the oven is a treat to the senses, but a tease to the stomach….at least until it's done and cool enough to eat.  The casserole turned out deliciously well and left me eager to get to work just to have it for lunch, but then I’d be ready to go home again.

Have I rambled about my though process long enough? Would you like to see how to make this simple, yet tasty and nutritious dish? ?Try it tonight….it doesn’t take long to prepare; I promise!

Spicy Corn Bread & Black Bean Casserole

• Healthy corn bread batter; I used the recipe I posted for Chobani Greek Yogurt Corn Bread, but you could use this whole grain beer bread recipe too.
• 15 oz can fat free refried black beans; fat free refried pinto beans will work too; check the ingredients and make sure it’s only beans, salt, and maybe some spice.
• 1/2 yellow onion; chopped and diced
• 2 Bell peppers chopped and diced; any color will work; save a few strips for topping
• 12 oz bag of frozen chopped broccoli
• 6 oz salsa
• 1/2 cup low-sodium chicken or vegetable broth
• 4 cloves garlic; crushed and chopped
• 1 tablespoon cumin and paprika
• 1/4+ teaspoons cayenne
• 2 tablespoons dried cilantro

Directions 

• Prepare the corn bread batter of your choice in a large bowl
• Heat a sauce pan on the stove, add garlic and onion and let simmer for 1 minute
• Add broccoli, bell peppers, refried beans, salsa, broth, herbs, and spices to the sauce pan and mix well
• Preheat oven to 365 degrees

• Let cook for about 15 to 20 minutes on the stove and remove from heat; allow to cool for 10 minutes
• Add bean mixture to corn bread batter and mix everything together
• Pour mix into glass casserole dish (I used individual sized Pyrex containers), top with saved pepper strips, and bake uncovered for 30 minutes
• If the top is getting really brown, cover with foil and continue baking for another 20 minutes
• Insert toothpick or butter knife in the middle and check that it comes out clean; unless you like it a little soft, like me
• Once done, remove from oven and let cool before serving.
• Optional toppings: a dollop of plain, non-fat Greek or regular yogurt or more salsa are both excellent choices

Make extras in a small dish for a perfect snack to grab n'go!

This can be modified to suit your preferences, but I used these ingredients and Kelley (my official tester) confirmed it was great. As I posted yesterday, this can be enjoyed hot or cold for breakfast, lunch, or dinner

Don't forget....Just Add...this!

Do you like casseroles?  Do you feel they are best for breakfasts or as a lunch/dinner meal? 

Please share any casserole recipes you have; I love them any time of day with any kind of (healthy) ingredients.

Coconut Black Bean and Sweet Potato Casserole

 No pull-up and heavy bag station today, *sigh* maybe tomorrow. But no worries, I’m excited for today’s lunch of coconut black bean and sweet potato casserole. Wow, that’s a long name, maybe I should make it an acronym…C.B.B.S.P.C; “you down with CBBSPC…yeah you know me”……never mind.


Do you ever wish you could take back things you just said? See above paragraph and know that my answer to this question is YES. Moving on now……


Ever since going to Breckenridge, CO over a week ago, I have been craving a mixture of black beans and sweet potatoes like I had when visiting there a year ago. I decided to feed my craving by making this for one of our lunches this week, and since I had a small sample of it the other day, I’m ready for the full course!

Does coconut, black beans, and mashed sweet potato all combined in a casserole and baked until a toasty brown crust forms sound good to you? Then gather the following ingredients and make it yourself; your friends, family, and taste buds will thank you.


Coconut Black Bean and Sweet Potato Casserole

Ingredients (4 – 6 servings)
1 ½ cups dry black beans; soaked overnight (about 8 hours); or 2 cans of black beans rinsed and drained
4 cloves garlic; chopped
2 medium sweet potatoes; scrubbed, skin-on and cut in 1 inch cubes
12 oz bag of frozen Marepoix blend; I get this at Kroger (mix of celery, onion, and green peppers); chopped onion would be ok if you don’t have this
16 oz bag of frozen broccoli; use whatever you have around; spinach would be good too
1/2 can of coconut milk
1 tablespoon cumin
1/4 t cayenne; I doubled this since I like the spice
3 tablespoons dried cilantro
1/2 teaspoon turmeric
2 red bell peppers; seeded and chopped
1/2 cup low sodium chicken or vegetable broth
1 whole egg
2 egg whites
Optional: 1/4 to 1/2 cup favorite salsa and/or Greek yogurt

Directions you don’t have to follow:

Heat a large sauce pan or deep skillet with a lid to medium high heat. Add maripoix or chopped onions and sweat for several minutes; add chopped garlic and cook for another minute. Add everything else except the eggs and stir well; bring to a simmer and cover. Cook covered for 30 to 40 minutes; you should be able to easily pierce potato pieces with a fork. Remove from heat and transfer to a large bowl. Let cool for about 15 to 20 minutes so you don’t cook the eggs.

I love using personal sized Pyrex dishes to bake in then just put a lid and store.

While waiting, preheat oven to 350 degrees. Add eggs and salsa and/or Greek yogurt if using. With a large fork or potato masher, mash everything together until well incorporated. Mix Greek yogurt in for a little tanginess. Transfer mixture to glass baking or casserole dish and bake for 40 to 45 minutes. The top should turn a crispy gold or brown. Remove from oven and let cool 10 minutes before serving.

I love the versatility of this dish. You can use any vegetable you want in place of what I listed and still have a tasty casserole. The coconut milk really makes for a unique flavor! If coconut is not your thing or you just don’t have any, use more chicken broth or add diced/chopped tomatoes (I use Pomi brand since their tomatoes are packed in a bpa-free container) instead.

Do you have a favorite (maybe several) dish/meal/food that reminds you of a certain time or place and you like to recreate at home? Do you change anything or keep everything exactly the same?

For me, the sweet potato and black beans did not have coconut milk and was in a burrito. I requested to have the mix in a bowl and fell in love with it like that. Since then, I have made two personalized versions, the recipe above and one I posted last year using canned tuna. I wonder what I’ll do next time; maybe for breakfast with scrambled eggs!!