All of my recipes are as unprocessed as possible, in that I strive to use whole ingredients, free from preservatives and additives. However, I am not perfect and understand that we do need to eat conveniently on occasions where we are busy. I will try to help you with making these choices.
I'm Nathalie Gudgeon
Functional Nutritionist & Recipe Developer
Hey there! This week we have a delicious Tex inspired casserole!
This hearty, flavour-packed dish is here to make your life easier (and more delicious). It’s full of Tex-Mex goodness, loaded with protein, and comes together in just one pan—because nobody likes doing extra dishes!
Ingredient Breakdown: Why This Casserole is Basically a Superfood
Sweet Potato – Packed with fibre, vitamin A, and antioxidants. Helps keep your immune system strong and your skin glowing!
Garlic – A natural immune booster with antibacterial properties.
Onion – Full of prebiotics that support gut health and give a great depth of flavour.
Celery – High-fibre, and full of anti-inflammatory compounds.
Red Pepper – A vitamin C powerhouse to keep you feeling your best.
Brown Rice – A great whole grain full of fibre and slow-releasing energy to keep you full longer.
Black Beans – Protein-packed, fibre-rich, and great for heart health.
Silken Tofu – A sneaky way to add creaminess and extra protein without dairy!
Tips for Nailing this recipe!
Rinse your rice! It helps remove excess starch so it doesn’t get too mushy.
Don’t rush the spices. Let them bloom in the heat for a few seconds before adding the liquid—it makes the flavours pop!
Keep an eye on the water. Brown rice can be a little unpredictable, so if it looks dry before it’s fully cooked, add a splash more.
Get creative with toppings. Avocado, Greek yogurt, fresh cilantro, or even a sprinkle of cheese—make it your own!
Let it rest before serving. It thickens up beautifully, and the flavours meld even more.
Black Bean & Brown Rice Casserole
Serves: 3-4 people
Prep Time: 10-15 minutes
Cook Time: 40 minutes (or slow cooker: 3-4 hours on high, 6-7 hours on low)
Ingredients
3/4 cup peeled and diced sweet potato, cubed
2 garlic cloves, diced
1 small onion, diced
1 celery stalk, roughly chopped
1/2 red pepper, diced
1/4 tsp cayenne pepper
1 tsp ground cumin
1/2 tsp smoked paprika
Sea salt and black pepper
Juice of 1/2 lime
1/4 tsp red chilli flakes
1 tbsp tomato puree
125g brown rice
1 can black beans
1/4 cup siren Tofu
Method
Heat EVOO over a low/medium heat in a skillet pan or you can use water to steam fry. Add the sweet potato cubes and steam/cook for 5 minutes. Add the celery, red pepper, onion and garlic. Cook for a few more minutes.
Add the black beans, brown rice, spices, tomato puree, lime juice and seasoning. Stir together to fully combine. Add 250ml of water and allow to cook for 40 minutes.
You may need to add a little more water as you cook so keep an eye on the pan. Once the rice is tender, stir in the Tofu to make a creamy sauce (and a protein boost). Cook for a few minutes until bubbling hot. Turn off the heat and allow to rest in the pan for 10 minutes before serving.
Serve with any of the following; avocado chunks, coconut/Greek yogurt, sour cream, fresh coriander, fresh lime, grated cheese.
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