Red Beans and Rice Casserole with Plantains
This Red Beans and Rice Casserole with Plantains is a hearty, flavorful, and completely plant-based dish inspired by Southern and Caribbean cuisine. Made with wholesome ingredients like red beans, brown rice, tomatoes, and plantains, it combines smoky spices with the natural sweetness of plantains for a delicious, satisfying meal. Topped with creamy avocado, fresh cilantro, and zesty lime, this easy oven-baked casserole is rich in fiber and plant-based protein, making it a nourishing choice for lunch or dinner!
Prep time: 15 mins
Cook Time: 55–65 mins
Servings: Approximately 4
Portion Size: 2 cups per serving
Ingredients
For the Oil-Free Asian Dressing:
1 green plantain (9–10 oz.), peeled and cut into ½-inch pieces (or 6 oz. Yukon Gold potatoes)
1¼ cups salsa verde, divided
2 cans (15 oz. each) no-salt-added red beans, rinsed and drained (approximately 3 cups)
1½ cups low-sodium vegetable broth
1 can (14.5 oz.) no-salt-added diced tomatoes
1 cup dried long-grain brown rice
¾ cup onion, chopped
4 cloves garlic, minced
1 tsp smoked paprika
½ tsp sea salt
½ tsp ground cumin
1 medium avocado, peeled and sliced
½ cup fresh cilantro, chopped (optional)
Lime wedges for serving
Notes
Plantain Alternatives: If plantains are unavailable, substitute with Yukon Gold potatoes or omit them entirely.
Lower Sodium Option: Choose no-salt-added canned beans and tomatoes, low-sodium vegetable broth, and reduced-sodium salsa verde. Adjust or omit the added salt as needed.
Rice Selection: Long-grain brown rice provides fiber and a hearty texture. Cooking times may vary depending on the type of rice used.
Flavor Enhancement: Smoked paprika and cumin create a warm, smoky flavor without the need for added oils.
Storage: Refrigerate leftovers in an airtight container for up to 3–4 days. Reheat thoroughly before serving.
Meal Prep Friendly: This casserole can be prepared in advance and portioned into individual containers for convenient meals throughout the week.
Directions
Preheat the oven to 400°F (200°C).
Peel the plantain and cut it into ½-inch pieces.
In a large saucepan, combine the plantain, 1 cup of salsa verde, red beans, vegetable broth, diced tomatoes, brown rice, onion, garlic, smoked paprika, sea salt, and cumin.
Heat the mixture over medium heat until it just begins to boil, stirring occasionally.
Transfer the mixture into a 3-quart rectangular baking dish, spreading it evenly.
Cover the baking dish tightly with aluminum foil to retain moisture during cooking.
Bake for 55–65 minutes, or until the brown rice is tender and the liquid has been absorbed.
Remove from the oven and let the casserole rest, loosely covered, for 10 minutes.
Top with the remaining ¼ cup of salsa verde, sliced avocado, and fresh cilantro (if using).
Serve warm with lime wedges for an extra burst of freshness.
Optional Tip
For a more vibrant presentation, arrange the avocado slices over the casserole just before serving, sprinkle with fresh cilantro, and add lime wedges on the side.
For a spicier version, add a pinch of cayenne pepper or chopped jalapeño to the mixture before baking.
To enhance the Caribbean-inspired flavors, squeeze fresh lime juice over each serving just before eating.
