Recipes

Black Bean Pueblo Pie
Makes a generous 9 × 13-inch casserole (12 servings)

This is like a lasagna with a Southwestern twist. It is layered, with black bean chili, corn tortillas, spicy tomato sauce, and tangy garbanzo spread.

Beans:

• 4 cups cooked black beans (or 2 15-ounce cans)
• 1 15-ounce can crushed tomatoes
• ½ cup water
• 2 teaspoons paprika
• 2 teaspoons chili powder
• 2 teaspoons onion powder
• 1 teaspoon garlic powder

Tomato Sauce:

• 1 large onion, chopped
• 1 tablespoon minced garlic (about 4 large cloves)
• 1 28-ounce can crushed tomatoes
• 4 teaspoons chili powder
• 2 teaspoons cumin

Garbanzo spread:

• 1 15-ounce can garbanzo beans, drained
• ½ cup water-packed roasted red pepper (about 2 peppers)
• 2 garlic cloves, peeled
• 1 tablespoon tahini (sesame seed butter)
• 3 tablespoons lemon juice
• ½ teaspoon cumin
• 12 corn tortillas, torn in half
• 1 cup chopped green onions

Combine black beans, crushed tomatoes, water, paprika, chili powder, onion powder, and garlic powder in a pot. Bring to a simmer, then cover and cook, stirring frequently, for 25 minutes.

To make sauce, heat ½ cup of water in a large pot or skillet. Cook onion and garlic over high heat, stirring often, until soft, about 5 minutes. Add tomatoes, chili powder, and cumin. Cover and simmer over medium heat 5 minutes.

Combine garbanzo beans, roasted peppers, garlic, tahini, and lemon juice in a food processor or blender. Process until very smooth, about 2 minutes.

Preheat oven to 350°F.

Spread ½ to 1 cup of the tomato sauce in a 9 × 13-inch (or larger) baking dish. Cover with a layer of tortillas, then spread with half of the garbanzo spread, using your fingers to hold tortillas in place. Sprinkle with half of the black beans and green onions. Top with half of the tomato sauce.

Repeat layers, ending with tomato sauce. Bake in preheated oven for 25 minutes.

Per serving (1⁄12th of casserole): 177 calories; 8 g protein; 32 g carbohydrate; 2.5 g fat; 5 g fiber; 172 mg sodium; calories from protein: 17%; calories from carbohydrates: 70%; calories from fats: 13%

Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.

Media Center | Health | Research | About PCRM | Catalog | Join Us | Search | Site Index | Home

The site does not provide medical or legal advice. This Web site is for information purposes only.
Full Disclaimer | Privacy Policy