Black Bean Casserole in an Avocado

 

2 tablespoons butter (or earthbalance for a dairy alternative)

2 tablespoons gluten-free all purpose flour

1 teaspoon salt

¼ cup diced onions

2 bell peppers

¾ cup whole milk or coconut milk

3 cans black beans (or mix it up and use three different kinds of beans)

2 cups shredded cheddar

1 tablespoon melted butter

 (makes 10 serving)

Preheat oven to 350

Heat the 2 tablespoons of butter on a large skillet and then stir in the flour until smooth for about a minute. Add salt, onion, peppers, and milk. Add the beans. Stir and coat.

Move the mixture into a casserole dish and add the cheddar over the top. Bake for 30 minutes in the oven.

OR you could take half an avocado, add the beans in the center and bake it in there for about 15-20 minutes!

Beans are an excellent source of protein and fiber. There are 8 grams of fiber in 1 serving!!! That’s already 1/3rd of the daily-recommended amount.