How many calories are in Caribbean Casserole?

One serving has 172 kcal. The recipe makes 10 servings (1 Cup each).

How much protein is in Caribbean Casserole?

6 g of protein per serving, with 33 g of carbohydrates and 2 g of fat.

What do I need to make Caribbean Casserole?

8 ingredients: 1 medium onion, chopped, 1/2 medium green pepper, diced (diced), 1 tablespoon canola oil (or cooking oil of choice), 1 can (14.5 ounces) stewed tomatoes, low-sodium, 1 can (15.5 ounces) black beans, low sodium (or beans of your choice) and 1 teaspoon oregano leaves ….

Caribbean Casserole

Name: Caribbean Casserole
Yield: 10 servings
Ingredients: 1 medium onion, chopped; 1/2 medium green pepper, diced (diced); 1 tablespoon canola oil (or cooking oil of choice); 1 can (14.5 ounces) stewed tomatoes, low-sodium; 1 can (15.5 ounces) black beans, low sodium (or beans of your choice); 1 teaspoon oregano leaves; 1/2 teaspoon garlic powder; 1 1/2 cups instant brown rice, uncooked

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

172kcal per serving

6 gprotein

33 gcarbohydrates

2 gfat

10servings (1 Cup)

Ingredients

1 medium onion, chopped nutrition facts
1/2 medium green pepper, diced (diced) nutrition facts
1 tablespoon canola oil (or cooking oil of choice) nutrition facts
1 can (14.5 ounces) stewed tomatoes, low-sodium nutrition facts
1 can (15.5 ounces) black beans, low sodium (or beans of your choice) nutrition facts
1 teaspoon oregano leaves nutrition facts
1/2 teaspoon garlic powder nutrition facts
1 1/2 cups instant brown rice, uncooked nutrition facts

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	172 kcal
Total fat	2 g	3%
Saturated fat	0 g	0%
Cholesterol	0 mg	0%
Sodium	157 mg	7%
Total carbohydrates	33 g	12%
Dietary fiber	5 g	18%
Total sugars	2 g
Added sugars	0 g	0%
Protein	6 g	12%
Vitamin D	0 µg	0%
Calcium	43 mg	3%
Iron	2 mg	11%
Potassium	290 mg	6%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Grains: 1 ounces
Protein Foods: 1 ounce

Directions

Wash hands with soap and water.
Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
Stir in rice and cover.
Reduce heat to simmer for 5 minutes.
Remove from heat and let stand for 5 minutes.

Notes

Learn more about: Onions Bell Peppers Tomatoes Herbs

Source

Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/caribbean-casserole, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.