Spinach & bean chipotle casserole
Delight in a hearty, nutritious meal with our Spinach & Bean Chipotle Casserole recipe! Packed with white beans, fresh spinach, tomatoes, and bulgur, this dish is seasoned perfectly with cumin, oregano, and paprika. A touch of lime juice and coriander leaves add a zesty finish, making it an irresistible vegetarian option that's easy to prepare and full of flavor. Perfect for any dinner table!
- 19 Mar 2024
- Cook time 20 min
- Prep time 5 min
- 4 Servings
- 14 Ingredients
Indulge in this flavorful and nutritious Spinach & Bean Chipotle Casserole, a perfect blend of hearty white beans, fresh spinach, and zingy spices. This recipe is designed to be both satiating and wholesome, making it an excellent choice for a weeknight dinner or a meal prep option. The combination of ingredients ensures a good balance of protein, fiber, and essential vitamins.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Gather and measure all your ingredients to have them ready.
- In a large oven-proof skillet or casserole dish, heat 1 tbsp of olive oil over medium heat.
- Add the finely chopped onion and cook until it becomes translucent, about 5 minutes.
- Add the minced garlic and continue to cook for another 1-2 minutes, until fragrant.
- Stir in the dried oregano, paprika, and ground cumin. Cook for 1 minute to allow the spices to become aromatic.
- Add the bulgur and stir well to coat it with the spices and oil.
- Pour in the canned tomatoes along with their juices, and add the 2 cups of water. Stir to combine.
- Add the drained and rinsed white beans and chopped spinach. Mix well to evenly distribute all the ingredients.
- Add 3 tbsp of lime juice, and season with a dash of black pepper. Stir everything together.
- Bring the mixture to a gentle simmer and let it cook for 5-7 minutes, allowing the bulgur to start absorbing the liquid.
- Once it’s well mixed and simmering, transfer the oven-proof skillet or casserole dish to the preheated oven.
- Bake for 25-30 minutes, or until the bulgur is cooked through and the casserole is bubbly.
- Remove from the oven and let it sit for a few minutes to cool slightly.
- Sprinkle fresh coriander leaves on top before serving.
- Serve the casserole as a hearty main dish, or as a side.
- Enjoy!
Tips:
- Ensure to rinse and drain the canned white beans thoroughly to reduce sodium content.
- If using fresh tomatoes, you can substitute the canned ones, but be sure to adjust the cooking time accordingly.
- For an added kick, you can include a chopped chipotle pepper in adobo sauce.
- To make the casserole more filling, consider adding a layer of cooked quinoa or brown rice at the bottom.
- Garnish with additional fresh coriander or a squeeze of lime juice for extra freshness.
The Spinach & Bean Chipotle Casserole is a deliciously fulfilling dish that blends vibrant flavors and nutrient-rich ingredients. Its simplicity in preparation does not detract from the complexity of its taste, making it a standout meal. Enjoy this casserole as a standalone dish or pair it with a side of your choice for a complete meal experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 530 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 16g | 10% |
| Carbohydrates | |
| Carbohydrates 50g | 15% |
| Fiber 14g | 36% |
| Sugar 7g | 7% |
| Fat | |
| Fat 5g | 6% |
| Saturated 0.74g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 190ug | 21% |
| Choline 66mg | 12% |
| Vitamin B1 1.26mg | 105% |
| Vitamin B2 0.28mg | 21% |
| Vitamin B3 2.76mg | 17% |
| Vitamin B6 0.54mg | 32% |
| Vitamin B9 160ug | 40% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 50mg | 54% |
| Vitamin E 3.22mg | 21% |
| Vitamin K 230ug | 191% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.52mg | 0% |
| Iron, Fe 7mg | 60% |
| Magnesium, Mg 160mg | 39% |
| Phosphorus, P 240mg | 19% |
| Potassium, K 1310mg | 39% |
| Selenium, Se 3.30ug | 6% |
| Sodium, Na 270mg | 18% |
| Zinc, Zn 2.29mg | 21% |
| Water | |
| Water 450g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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