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Bubbly Black Beans Are February Pick of the Month

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Black beans are an excellent, low-cost source of protein, fiber and several other nutrients. They’re fat-free and they go well in just about any meal, so pick some up today!

What’s so great about black beans?

  • They’re high in fiber—a half-cup serving provides about 25 percent daily fiber needs.
  • They have high levels of potassium, magnesium, zinc, B vitamins and iron.
  • They’re free of sodium, cholesterol, and fat.
  • Beans are a cost-effective protein option.

What’s the best way to eat black beans?

  • Add cooked beans to soups or salads.
  • Beans work well with rice, in pasta and casserole dishes.
  • Substitute beans for meat in tacos and burritos.

Selection & Preparation

Selection: Sort dry black beans by hand to remove any sticks, rocks or broken beans.
Storage: Keep beans at room temperature in covered containers in a dry, cool and dark area.
Preparation: Soak beans overnight in a covered container, with 3 inches of water above the top of the beans. Drain, then rinse the beans and drain again.
Cooking: Place beans in a pot with fresh water and boil.
Background image: POM black bean casserole 308 BGC

Tortilla Casserole

Recipe from foodhero.org 

Ingredients

  • 1 cup medium salsa
  • 1 can (8 ounces) tomato sauce
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (15 ounces) whole-kernel corn, drained (or 1 cup frozen corn, thawed)
  • 1⁄2 cup packed fresh cilantro
  • 4 whole wheat tortillas, 10-inch diameter
  • 6 ounces (1 1/2 cups) shredded reduced-fat Monterey Jack or Mexican blend cheese

Directions

  1. Preheat oven to 500 degrees. Lightly oil or spray a 10-inch casserole dish.
  2. Mix salsa and tomato sauce in a small bowl. Mix black beans, corn and cilantro in a medium bowl.
  3. Place 1 tortilla in baking dish, and spread 1/4 of salsa mixture over tortilla. Top with 1/3 of bean mixture and 1/3 of cheese.
  4. Repeat layering 2 more times; spread last of salsa mixture over top of last tortilla.
  5. Bake 12 to 15 minutes, until cheese melts and filling is hot.

Makes 12 servings.

Nutrition information per serving:

  • Calories: 170
  • Carbohydrates: 24g
  • Fat: 5g
  • Sodium: 540
  • Protein: 9g
  • Fiber: 10g