Black Bean and Vegetable Shepherd's Casserole
A hearty and nutritious shepherd's casserole featuring black beans and vegetables, delivering high protein and low-calorie content in a quick and easy meal.
10 min
Prep
15 min
Cook
4
Serves
360
Calories
Macros · per serving
32g protein
48g carbs
7g fat
Ingredients
For 4 servings
- 2 cups black beans
- 2 tablespoons olive oil
- 1 onion
- 2 carrot
- 1 cup frozen peas
- 2 cloves garlic
- 1 cup canned diced tomatoes
- 3 potato
- 1 cup parmesan cheese
- salt — to taste
- black pepper — to taste
- 1/4 cup water
Instructions
- 1
Preheat the oven to 375°F (190°C).
- 2
Peel and dice the potatoes, then boil them until tender, about 10 minutes.
- 3
While the potatoes cook, heat olive oil in a skillet over medium heat. Dice the onion and carrots, then add to the skillet with minced garlic. Sauté for 5 minutes until softened.
- 4
Add the frozen peas, canned diced tomatoes, and drained black beans to the skillet. Season with salt and black pepper to taste. Stir and cook for another 5 minutes.
- 5
Once the potatoes are tender, drain and mash them. Mix in the water and half of the parmesan cheese until smooth. Season with salt and pepper.
- 6
Transfer the vegetable and bean mixture to a baking dish. Spread the mashed potato over the top, then sprinkle the remaining parmesan cheese.
- 7
Bake in the oven for 10 minutes until the top is golden brown and the casserole is heated through. Serve warm.
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