Mini Mango and Black Bean Casseroles

If you want to add more gluten free, dairy free, and lacto ovo vegetarian recipes to your repertoire, Mini Mango and Black Bean Casseroles might be a recipe you should try. For $2.38 per serving, you get a main course that serves 6. One serving contains 607 calories, 15g of protein, and 38g of fat. It is brought to you by Vegetarian Times. A mixture of olive oil, canned black beans, honey, and a handful of other ingredients are all it takes to make this recipe so delicious. From preparation to the plate, this recipe takes around 45 minutes. 706 people found this recipe to be flavorful and satisfying. Taking all factors into account, this recipe earns a spoonacular score of 91%, which is excellent. Similar recipes include Mini Scallop Casseroles, Mini Tuna Casseroles, and Mini Reuben Casseroles.

Servings: 6

 

Ingredients:

¼ cup chopped toasted almonds

1 15-oz. can black beans, rinsed and drained

1 15-oz. can diced tomatoes

¼ tsp. cinnamon powder

½ tsp. crushed red pepper

1 tsp. crushed red pepper

2 Tbs. dried cilantro

¼ cup chopped fresh cilantro

2 13.5-oz. cans full-fat coconut milk

3 cloves garlic, minced (1 Tbs.)

1 clove garlic, minced (1 tsp.)

½ tsp. ground cumin

2 tsp. honey

2 tsp. lime juice

¾ cup diced fresh mango

2 Tbs. nutritional yeast

1 tsp. olive oil, plus more for ramekins and polenta

½ cup diced onion

1 cup polenta

1 Tbs. raisins, finely chopped

½ cup diced red bell pepper

¾ tsp. salt

1 Tbs. minced unsweetened chocolate

6 slices Follow Your Heart Vegan Gourmet Cheddar Cheese

Equipment:

oven

baking sheet

ramekin

cake form

Cooking instruction summary:

5. Preheat oven to broil. Brush 6 1-cup ramekins with oil, and place on baking sheet. Scoop 1/3 cup black bean mixture into each ramekin.6. Unmold Polenta from cake pan, and cut into 6 rounds with 3-inch round cutter. Saut Polenta rounds in oil in medium skillet until browned on both sides. Place Polenta rounds over bean mixture in ramekins, top with cheese, and sprinkle with dried cilantro. Broil 3 to 5 minutes, or until cheese is melted.December 2011 p.62

 

Step by step:


1. Preheat oven to broil.

2. Brush 6 1-cup ramekins with oil, and place on baking sheet. Scoop 1/3 cup black bean mixture into each ramekin.

3. Unmold Polenta from cake pan, and cut into 6 rounds with 3-inch round cutter. Saut Polenta rounds in oil in medium skillet until browned on both sides.

4. Place Polenta rounds over bean mixture in ramekins, top with cheese, and sprinkle with dried cilantro. Broil 3 to 5 minutes, or until cheese is melted.December 2011 p.62


Nutrition Information:

Quickview
606k Calories
14g Protein
37g Total Fat
60g Carbs
24% Health Score
Limit These
Calories
606k
30%

Fat
37g
58%

  Saturated Fat
26g
168%

Carbohydrates
60g
20%

  Sugar
9g
11%

Cholesterol
0.0mg
0%

Sodium
886mg
39%

Get Enough Of These
Protein
14g
30%

Manganese
1mg
85%

Iron
8mg
47%

Vitamin C
38mg
47%

Fiber
10g
42%

Copper
0.77mg
39%

Magnesium
140mg
35%

Phosphorus
300mg
30%

Potassium
1010mg
29%

Folate
94µg
24%

Vitamin E
3mg
21%

Vitamin A
1055IU
21%

Vitamin B1
0.27mg
18%

Vitamin B6
0.35mg
18%

Vitamin K
16µg
16%

Vitamin B3
3mg
16%

Vitamin B2
0.24mg
14%

Zinc
1mg
13%

Calcium
127mg
13%

Selenium
6µg
10%

Vitamin B5
0.8mg
8%

covered percent of daily need
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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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