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Bariatric Black Bean & Brown Rice Casserole – High-Protein, Low-Carb & Post-Op Friendly Meal

Bariatric Black Bean & Brown Rice Casserole Recipe

Allan
This Bariatric Black Bean & Brown Rice Casserole is a warm, hearty, and high-protein meal perfect for post-op recovery. With its soft texture, savory flavors, and nutrient-dense ingredients, it’s ideal for bariatric eaters and anyone seeking a wholesome, low-carb dish. Easy to prep, family-friendly, and versatile, it’s a recipe you’ll return to again and again.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main, Side Dish
Cuisine American, Bariatric-friendly
Servings 4
Calories 210 kcal

Ingredients
  

  • 1 cup cooked black beans
  • 1 cup cooked brown rice
  • 1 cup diced bell peppers
  • 1/2 cup diced onions
  • 2 cloves garlic minced
  • 1/2 cup shredded low-fat cheese
  • 1 tsp cumin powder
  • 1/2 tsp smoked paprika
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp olive oil
  • 1/2 cup low-sodium vegetable broth

Instructions
 

  • Preheat oven to 375°F (190°C) and grease a baking dish.
  • Sauté onions, bell peppers, and garlic in olive oil for 5–7 minutes.
  • Mix black beans, brown rice, cumin, paprika, salt, and pepper in a large bowl.
  • Fold in sautéed vegetables.
  • Layer half the mixture in the dish, sprinkle half the cheese, add remaining mixture, and top with cheese.
  • Pour broth around edges and bake for 25–30 minutes until bubbly and lightly golden.
  • Let rest 5 minutes before serving.