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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The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

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