Here is a great tasting casserole that only takes minutes to make. It’s so simple I could make it in my sleep. Everyone will love this dish it’s so flavorful. And it’s full of the goodness of zucchini which is packed full of life-giving nutrients and help with weight loss, plus black beans and garbanzos. Another Whole-Foods Plant-Based Recipe.
Dr. Haider’s Black Bean Zucchini Casserole
Ingredients:
4 – Large Organic Zucchini – Sliced into Long Strips
12 – Oz of Cooked Organic Black Beans
12 – Oz of Cooked Organic Garbanzo Beans
12 – Oz of Grilled Organic Red Bell Pepper— with the Skins Removed and Sliced
3 – Cups of Cooked Organic Brown Rice
4 – Salt-Free Organic Veggie Bouillon Cubes
16 – Oz of Organic Mexican Taco Sauce – Mild, Medium, or Hot
1 – Cup of Organic Veggie Cheddar Cheese Shreds
Salt and Pepper to Taste
In a 9 x 16-inch oven proof pan add most of the sliced zucchini. In a bowl add the garbanzo beans, black beans, cooked peppers, brown rice, veggie bouillon cubes, taco sauce, salt and pepper, and mix it all together. Then pour the mixture over the zucchini slices and then add the last of the long zucchini slices on top… and some veggie cheddar cheese to top it off.
Bake uncovered in a 425-Degree oven for 90 minutes or until everything is tender. Remove from the oven and remove some of the liquid from the zucchini with a spoon and let cool.
Slice and Serve
Serves 12 people or 3 hungry guys
Enjoy!
“Health Benefits of Organic Zucchini”
Zucchini is in the squash family with yellow squash and crookneck squash… and they are packed full of wonderful healing abilities… plus they help you lose weight.
Zucchini is in full swing in the summer with hot weather lots of zucchini are popping up in the stores and they have very few calories. In fact, one cup of zucchini only has about 35 calories and are full of wonderful fiber for good colon health and a good amount of protein too. Plus Zucchini contains lots of water and are low in sodium and thus don’t dehydrate you like processed foods and baked goods.
Zucchini is anti-inflammatory foods with lots of antioxidants that help to lower inflammation and thus help with asthma, arthritis, and other inflammatory diseases.
Plus Zucchini are important for preventing cancer and the fiber in Zucchini removes lots of toxins from the body and thus helps to prevent cancer. And because Zucchini has a lot of antioxidants it also works well for boosting your immune system and thus helping to prevent disease and especially cancer. And Zucchini is full of beta-carotene which is important for boosting your immune system… most of the beta-carotene is found in the skin… so cook your Zucchini with the skin on.
Zucchini is packed full of lots of A, B, and C vitamins and are wonderful antioxidants, and studies show that Zucchini can reduce prostate enlargement… and Zucchini lowers blood pressure too. And the B Vitamins in Zucchini are important for dealing with stress and for enzymatic reactions taking place in your body. And Zucchini has lots of potassium that’s important for cardiovascular health and water regulation.
Zucchini also contains polyphenols, such as lutein and zeaxanthin which are powerful antioxidants that are important for eye health and especially important for preventing macular degeneration. Zucchini also contains iron and copper for anemia, manganeses for muscle health and clotting, phosphorus and calcium for strong bones, and zinc for powering up your immune system and staving off colds and flues… and tryptophan for a good nights rest.
Also, Zucchini in all forms contains lots of pectins which contains D-galacturonic acid which helps to prevent diabetes and improve insulin balance. And Zucchini also contains Omega 3 oils that are important for cardiovascular health and also work as a great anti-inflammatory agent. There have been many studies showing that Zucchini can prevent gastric and duodenal ulcers and other digestive problems.
And there’s some indication that Zucchini seeds and especially the oil of the seeds… may have some antimicrobial abilities thus helping to prevent disease. And those same seeds are full of wonderful oils that help to control prostate enlargement and related symptoms… and Zucchini might help with multiple sclerosis too.
There are lots of different Zucchini including Yellow Crooknecks, Tatume which are oval in shape, Golden Zucchini, Pale Varieties from the Middle East, and Cocozelle which is a long thin Zucchini which is very sweet. And Zucchini flowers and tiny little Zucchini which is wonderful for cooking.
Zucchini is great in stir-fries, stews, soups, stuffed, grilled in sandwiches, pickles, made into burgers, relish, Zucchini pie, in crackers, salsa, in Ratatouille, Zucchini lasagna, in muffins, Zucchini smoothies with additional fruits, and even in Zucchini bread.
You can find Zucchini at any great market… or you can grow them with ease.
Remember Eat Organic Zucchini – Regular veggies at the market contain up to 6 cancer-causing chemicals, 12 hormone-disrupting chemicals, and 10 other disease-causing chemicals. Not Good – Eat Organic and Stay Healthy!
Dr. Paul Haider – Master Herbalist
Feel Free to Share – This information is meant to get you started so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.
Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 30 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at www.paulhaider.com – feel free to connect with him anytime.
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Dr. Paul Haider, Master Herbalist, Spiritual Teacher, Having a Great Life, HH, USA, Dr. Paul Haider, Master Herbalist, HH, USA, Healing, Health, Dr. Haider’s Black Bean Zucchini Casserole, Simple, Easy, Fast, Great Tasting, Full of Nutrition, Organic, Helps with Weight Loss, Organic Black Beans, Organic Garbanzo Beans, Organic Red Bell Pepper, Organic Brown Rice, Organic Veggie Bouillon Cubes, Organic Mexican Taco Sauce, Organic Veggie Cheddar Cheese Shreds, Salt and Pepper, Bake, 425-Degree oven, Let Cool, Serves 12 People, Whole-Foods Plant-Based Recipe, Photo,
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