Black Bean Casserole

This casserole is reminiscent of the traditional cassoulet that came out of southern France around the 14th century.  Black beans, instead of white, are used in this recipe to add color contrast. Use a Field Roast or Beyond Meat Italian sausage in this version of the casserole.

You’ll find excellent flavor and interest in this re-engineered version of cassoulet.  The meal is finished with a slice of artisan bread and a citrus fruit salad. 

Grocery List: Black Bean Casserole
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Sunday, Black Bean Casserole

Produce

garlic (if needed)

1 yellow onion 

curly parsley

1 red bell pepper

1 green bell pepper

1 rutabaga

1 avocado 

1 lime

1 orange

Canned/Dried Foods

1 lb. dried black beans (if cooking beans)

unseasoned panko or bread crumbs (if needed)

low-sodium vegetable broth (if needed)

not chick’n bouillon cubes (if needed)

two 15 oz. cans black beans (if not cooking dried beans)

dried rosemary leaves (if needed)

dried thyme leaves (if needed)

whole cloves (if needed)

bay leaf (if needed)

Frozen Foods

Beyond Meat Hot Italian Sausage

Chik’n strips of choice

Meat/Fish/Poultry

Chilled Foods/Dairy

nonfat, plain yogurt

butter (if needed)

Nutritional Value: Black Bean Casserole

Nutritional Analysis

Black Bean Casserole (turkey)

Per Serving

Calories: 530

Protein: 28 g

Carbohydrates: 73 g

Total Fat: 12 g

(Saturated Fat:) 2.5 g

Dietary Fiber: 18 g

Cholesterol: 40 mg

Sodium: 170 mg

% calories from fat: 21.1 %

Serving Size:

2 C. casserole with ¼ avocado and ½ and orange

Black Bean Casserole (meatless)

Nutritional Analysis

Per Serving

Calories: 520

Protein: 24 g

Carbohydrates: 80 g

Total Fat: 9 g

(Saturated Fat:) 1.5 g

Dietary Fiber: 19 g

Cholesterol: 0 mg

Sodium: 260 mg

% calories from fat: 16.6 %

Serving Size:

2 C. casserole with ¼ avocado and ½ and orange

Cornbread Muffins

Nutritional Analysis

Per Serving

Calories: 210

Protein: 6 g

Carbohydrates: 34 g

Total Fat: 5 g

(Saturated Fat:) 1 g

Dietary Fiber: 3 g

Cholesterol: 30 mg

Sodium: 80 mg

% calories from fat: 23.4 %

Serving Size:

2 small muffins