Ready in 25 minutes

reduced sodium black beans, drained and rinsed 540 mL each
diced tomatoes 796 mL
frozen corn kernels 250 mL
ground cumin 15 mL
all-purpose flour 45 mL
loosely packed, roughly chopped fresh cilantro 125 mL
crushed tortilla chips 250 mL
shredded Cheddar, Monterey Jack or Tex-Mex cheese 125 mL

Nutrition Description Per serving (1/6 of the recipe):
Calories 230
Fat 4 g
Saturated Fat 2 g
Carbs 42 g
Sugar 7 g
Protein 12 g
Cholesterol 10 mg
Fibre 11 g
Sodium 770 mg


  1. Preheat oven to broil.
  2. In large saucepan, combine black beans, tomatoes, corn kernels and cumin. Sprinkle on flour; mix well. Bring to a boil, then reduce heat to low. Simmer about 5 min., or until sauce has reduced slightly and thickened. Mix in cilantro.
  3. Transfer bean mixture to large baking dish. Top with tortilla chips and cheese. Place under broiler about 2 min., or until cheese is melted. (This casserole can also be made a day ahead and chilled. Reheat in oven at 350°F/180°C about 25 min., or until sauce is bubbling and cheese is melted.)

Replace tortilla chips and cheese with 1 1/2 cups (375 mL) cooked rice to make this a dairy-free casserole.

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