Southwest Vegetarian Bake

This hearty, creamy, and flavorful casserole is perfect for vegetarians, naturally gluten-free, and so satisfying you won’t miss the meat. It is easily made with pantry staples and can be easily customized for dietary preferences.

Looking for more dairy-free and gluten-free comfort food? Try my Dairy-Free Gluten-Free Potato Soup for a creamy, cozy meal, or whip up a Dairy-Free Gluten-Free Potato Casserole for a crowd-pleasing side dish. And if you’re craving a classic, this Dairy-Free Gluten-Free Lasagna delivers all the flavor without the allergens!

Ingredients You’ll Need

• ¾ cup uncooked brown rice
• 1½ cups water
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (about 15 ounces) of corn, drained
• 1 can (10 ounces) diced tomatoes and green chiles, drained
• 1-2 cups shredded cheddar cheese (or Mexican cheese blend), divided (diary-free works)
• 1 cup salsa
• 1 cup sour cream (plant-based works for dairy-free)
• ¼ tsp dried oregano
• ½ tsp garlic powder
• ½ tsp onion powder
• 1½ tsp ground cumin
• 1 tablespoon chili powder
• Garnishes: Chopped avocado, chopped tomatoes, chopped cilantro, and sour cream

How to Make Southwestern Vegetarian Bake

1. Cook the Rice:
   In a small saucepan, bring the rice and water to a boil. Reduce heat; simmer, covered, until rice is tender, 35-40 minutes.
   TIP: For a quicker option, use an Instant Pot or rice cooker.
   
2. Preheat the Oven:
   Preheat your oven to 350°F (175°C).
3. Assemble the Casserole:
   In a large bowl, combine the cooked rice, black beans, corn, diced tomatoes, salsa, sour cream, 1 cup cheese, and spices. Transfer the mixture to a 9×13-inch baking dish coated with cooking spray.
   
4. Bake:
   Cover the dish with foil and bake for 30 minutes. Remove the foil, sprinkle the casserole with remaining shredded cheese, and bake uncovered for an additional 5-10 minutes, or until the cheese is melted and bubbly.
   
5. Rest and Serve:
   Let the casserole stand for 5-10 minutes before serving. Garnish with your favorite toppings like avocado, tomatoes, cilantro, or sour cream.
   

Nutritional Benefits

It’s Diabetic-Friendly Too:

This casserole is a great option for those managing diabetes. Brown rice has a lower glycemic index than white rice, helping to keep blood sugar levels steady. The black beans, corn, and vegetables provide a good dose of fiber, which slows down carbohydrate absorption and promotes a balanced meal. Using reduced-fat dairy helps lower saturated fat, while choosing low-sodium canned goods keeps sodium in check. To further reduce fat, I skip the cheese inside the casserole and only add 1 cup to the top, ensuring the dish remains flavorful and satisfying.

Estimated Exchanges (Per Serving):

For a 1/6th portion of the casserole:

• 1 ½ starch exchanges (from brown rice, beans, and corn)
• 1 vegetable exchange (from tomatoes, salsa, and corn)
• 1 lean protein exchange (from beans and reduced-fat cheese)
• 1 fat exchange (from sour cream and cheese)

This recipe provides general nutritional guidance based on ingredient choices. If you have specific dietary needs or health concerns, please consult a healthcare provider or nutritionist for personalized advice.

This Southwestern Vegetarian Bake is a hearty, budget-friendly meal that’s easy to make with pantry staples. Whether you’re cooking for a busy weeknight, meal prepping, or bringing a dish to a friend, it’s a comforting and versatile choice. The leftovers are just as delicious—use them as a burrito filling or a dip for tortilla chips.

With its customizable ingredients and diet-friendly options, this casserole works for vegetarians, those managing diabetes, or anyone looking for a nutritious, satisfying meal. Adjust the spices, swap the toppings, or modify the cheese to make it your own!