Black Bean and Corn Bake
Baked dish with black beans, corn, and cheese
Equipment
- oven-safe 12-inch skillet
Ingredients
Beans and Corn
- 1 tablespoon olive oil
- 1 medium sweet onion, chopped
- 1 clove garlic, minced
- 4 cups black beans, drained, reserving 3/4 cup liquid (about 3 cans)
- 1 tablespoon vinegar
- salt and pepper to taste
- 4 cups canned corn, drained (about 3 cans)
- 1 cup pepper jack cheese
- tortilla chips
Tomato-Lime Salsa
- 1 medium tomato, chopped (or equivalent amount of small grape tomatoes halved)
- 2 tablespoons yellow or red bell pepper, minced
- 1 tablespoon sweet onion, minced
- ½ lime juiced
- ½ teaspoon lime zest
- 2 tablespoons fresh cilantro, chopped
Instructions
Beans and Corn
- Preheat oven to 400°F.
- On the stovetop, heat olive oil on medium heat in a large (12-inch) oven-safe skillet. Add onion and garlic and cook until wilted and turning brown, about 5-10 minutes.
- Add drained beans, 3/4 cup of saved bean liquid, and vinegar. Stir and coarsely mash with a fork or potato masher. Cook for a couple of minutes and season with salt and pepper.
- Add the corn in a circle slightly smaller than the beans so that some of the beans are visible around the pan. Add the cheese on top of the corn.
- Bake for 10 minutes, until the center is hot and the cheese is melted. Serve with tortilla chips and salsa.
Tomato Lime Salsa
- In a small bowl, stir together the tomato, bell pepper, onion, lime juice, lime zest, and cilantro.
Notes
Cheese
For an extra cheesy dish, double the amount of cheese listed. Also, cheddar cheese works well in this dish.Nutrition
Calories: 170kcalCarbohydrates: 23gProtein: 9gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 8mgSodium: 142mgPotassium: 332mgFiber: 5gSugar: 2gVitamin A: 215IUVitamin C: 6mgCalcium: 94mgIron: 2mg
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