Here, the classic beans and rice combination gets a kick with ancho chili powder and cumin. The No-Cheese Sauce adds a creamy texture, and the health benefits are bumped up with zucchini, black beans, and corn.

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From Forks Over Knives - The Cookbook

By Del Sroufe

 

Makes one (8 x 8-inch)

casserole

Ready In: 50 minutes

 

INGREDIENTS·

1 large yellow onion, diced

1 red bell pepper, seeded and diced

3 cloves garlic, minced

1 tablespoon cumin seeds, toasted in a dry skillet and ground

2 teaspoons ancho chili powder

2 medium zucchinis, cut into ½-inch dice

2 cups cooked brown rice

2 cups cooked black beans, or 1 (15-ounce) can, drained and rinsed

3 ears corn, kernels removed (about 2 cups)

One recipe No-Cheese Sauce Recipe **

Chopped cilantro

 

INSTRUCTIONS

 

1. Preheat the oven to 350°F.

2. Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown.

3. Add water 1 to 2 tablespoons at a time, to keep the vegetables from sticking to the pan.

4. Add the garlic and cook for 4 minutes.

5. Add the cumin and chili powder and cook for another 30 seconds.

6. Remove from the heat.

7. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.

8. Spoon the mixture into an 8 x 8-inch baking dish.

9. Bake for 25 minutes, or until bubbly. Serve garnished with the cilantro.

 

** No-Cheese Sauce Recipe

PREP-TIME: 5 MINUTES / READY IN: 5 MINUTES

MAKES ABOUT 2½ CUPS 

This low-fat vegan cheese sauce recipe takes only takes about 5 minutes to put together. It may seem as though this recipe will not work in a blender, but with a little patience it does. If your onions are strong, blanch them in boiling water for a few minutes, or sauté them over medium heat for about 5 minutes before adding them to the blender.

 

INGREDIENTS

1 large yellow onion, peeled and coarsely chopped

1 large red bell pepper, seeded and coarsely chopped

3 tablespoons cashews, toasted, optional

1 tablespoon tahini (optional)

1 cup nutritional yeast

Salt to taste

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INSTRUCTIONS

Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency.