Better Eating,
Better Health:

The Benefits of Good Nutrition

Black Beans

This one-pot meal is a great way to use up some pantry and freezer items. If you're a some-like-it-hot kind of person, try the spiciest variety of salsa or picante sauce for this satisfying dish, use more crushed red pepper flakes or sprinkle with canned jalapeno slices.

Cook time: 35 minutes
Total time: 45 minutes


  • Cooking spray
  • 1 cup frozen chopped bell pepper, thawed and drained
  • 1 cup frozen chopped onion, thawed and drained
  • 15-16 ounce can no-salt added black beans, rinsed and drained
  • 14.5 ounces can no-salt added diced tomatoes, undrained
  • ½ cup salsa
  • 8 6-inch corn tortillas
  • 1 cup shredded light Mexican cheese blend or Monterey Jack cheese
  • Heaping 1/8 teaspoon crushed red pepper flakes (optional)
  • ¼ cup snipped fresh cilantro (optional)


  1. Preheat oven to 400°F. Lightly spray a 9-inch square baking pan with cooking spray.
  2. In a large bowl, stir together the bell pepper, onion, beans, undrained tomatoes and salsa.
  3. Spoon 1 cup bell pepper mixture into the pan. Arrange 4 tortillas in the pan, overlapping as necessary. Spoon half the remaining sauce over the tortillas. Top with ½ cup cheese. Repeat
  4. Lightly spray a sheet of aluminum foil with cooking spray. Cover the pan with the foil, sprayed side down, to prevent the cheese from sticking.
  5. Bake for 30 minutes. Remove the foil. Bake for 5 minutes, or until hot and bubbly. Let stand for 5 minutes Sprinkle with red pepper flakes and cilantro. Cut into 4 squares.

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