An easy meal-in-one casserole with much-loved flavors.
- 4 oz. (⅔ cup) / 114 g uncooked white tepary or similar beans such as pinto or black-eyed peas (cowpeas), cleaned and soaked for at least 12 hours or canned and drained
- 2 tsp. / 9 g high-oleic sunflower/safflower or olive oil
- 3 cups / 270 g nopalitos (cactus pear pads), despined and julienned or 12 oz. / 340 g jarred, drained, and rinsed
- 2 medium-large spring green onions (scallions), cut into 2-inch/5-cm pieces or:
- ½ cup / 24 g fresh chives, cut as above
- 3 cloves fresh garlic, crushed or minced or:
- 1 tsp. / 3 g granulated/powdered
- 1 Tbsp. / 8 g ground sumac and/or sweet chili pepper
- 2 Tbsp. / 3 g fresh wild or regular* oregano leaves, finely chopped or:
- 2 tsp. / 3 g dried
- 1 Tbsp. / 6 lemon zest, shredded
- Salt to taste, ideally Native American saltpan type (optional)
* If using regular oregano, add ¼ tsp. cinnamon.
- If using dried or raw soaked beans, boil in 1 quart of water until tender, about 1-2 hours. Remove from heat, drain, and place in a lidded 2-quart/liter casserole dish. If using canned, drained beans, add these to the casserole dish.
- Preheat oven to 300°F / 150°C.
- In a nonstick lidded sauté pan, warm oil over medium heat. Add the onions and garlic, and sauté until lighly browned.
- Add the nopalitos and oregano, cover, and lower heat. Simmer for 3-5 minutes if using jarred nopalitos, or 6-8 minutes if using fresh; stir occasionally.
- Add sautéed mixture to the beans, along with the sumac/chili pepper and salt (if desired).
- Top with lemon zest, cover, and bake for 30 minutes.
Best served hot. Freezes well!
Serving size:½ cup / 200 g
Exchanges per Serving: ½ Carb, ½ Protein, 0 Fat