Caribbean Casserole

Makes: 10 servings

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.


  • 1 onion (medium, chopped)

  • 1/2 green pepper (diced)

  • 1 tablespoon canola oil

  • 1 can stewed tomatoes, low-sodium (14.5 ounces)

  • 1 teaspoon oregano leaves

  • 1/2 teaspoon garlic powder

  • 1 1/2 cups brown rice (instant, uncooked)

  • 1 can black beans or beans of your choice (16 ounces) 


  1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.

  2. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.

  3. Stir in rice and cover.

  4. Reduce heat to simmer for 5 minutes.

  5. Remove from heat and let stand for 5 minutes.


US Department of Health and Human Services
National Institutes of Health
National Heart, Lung and Blood Institute, Heart Healthy Home Cooking: African American Style