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—Arlene R. Taylor PhD

The beans and brown rice in this one-dish meal make a perfect protein. You may want to double the recipe and make one to eat and one to freeze. This is a relatively mild version, but it is easy to make it spicier by using the higher amounts of seasonings or by adding hot salsa to individual serving portions at the table. Tortillas come in varying sizes (e.g., regular = 0.8 oz so need 8 tortillas; small = 0.4 oz so need 15 tortillas). Serves four to six.


  • 8 regular size white corn tortillas cut in (1-inch) pieces
  • ¼ cup basmati rice (cooked in 1 cup water and pinch sea salt)
  • 1 medium white onion, diced
  • 1 tsp minced garlic
  • 1 cup celery, cut in thin slices
  • 2 Roma tomatoes, diced (omit if you can’t eat nightshades)
  • 1 15-oz can black beans, rinsed and drained
  • 1 cup frozen white corn kernels
  • 1 small can mild diced Ortega® green chilies
  • ¼ cup pitted black olives, sliced or diced
  • ¼ cup diced mushrooms, if desired


  • 1½ cup non-dairy milk (almond, coconut, rice)
  • 1 15-oz can white or pinto beans, rinsed and drained
  • 2 Tbsp chia seeds
  • ½ ripe avocado, peeled
  • 1-2 tsp chili powder or more, to taste
  • 1 TBSP chicken-like seasoning
  • ½ tsp turmeric
  • ¼-½ tsp cumin or more, to taste
  • ¼-½ tsp capsicum or Adobo seasoning
  • ½ tsp sea salt
  • ¼ tsp pepper


Place 1 cup of water and a pinch of salt in a saucepan. Bring to a boil and add rice. Reduce heat and cook until rice is soft and all water is absorbed.

Place sauce ingredients in a blender and blend until smooth. Set aside.

Place frying pan sprayed with coconut oil over medium heat. Add onions and garlic and cook, stirring frequently until soft. Set aside.

Combine rice and all other  ingredients in a large bowl. Mix well.

Add Sauce ingredients from blender. Mix until tortilla pieces are coated.

Pour into a 9 x 13 inch casserole sprayed with olive oil (or use two 8-inch square tin-foil pans, if planning to freeze one).


Cover with foil and place in the oven preheated to 350° F and bake for 40 minutes. Remove foil and bake for an additional 10 minutes. Remove from oven and let stand for a few minutes. Note: If planning to freeze one, remove it from the oven after 40 minutes.


Cut into squares and lift out onto dinner plates. Serve with  jicama pieces and small side-salads. Individuals may want to top with salsa or hot sauce depending on how hot they like their food.

To freeze, place cooled foil casserole in a gallon freezer bag and seal. To serve, remove casserole from plastic bag. Place uncovered in oven preheated to 350° F for 15-20 minutes until heated through. If looks too dry, pour ¼ cup non-dairy milk over top before reheating.

References (Accessed 8/14)


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