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Hot Three-Bean Casserole
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Hot Three-Bean Casserole
Yield: Makes 12 servings
Chick-peas and kidney beans add soluble fiber to this spicy side-dish casserole.
Ingredients:
2
tablespoons olive oil
1
cup coarsely chopped onions
1
cup chopped celery
2
cloves garlic, minced
1
can (about 15 ounces) chickpeas, rinsed and drained
1
can (about 15 ounces) kidney beans, rinsed and drained
1
cup coarsely chopped tomato
1
can (8 ounces) tomato sauce
1
cup water
1
to 2 jalapeño peppers,* minced
1
tablespoon chili powder
2
teaspoons sugar
1-1/2
teaspoons ground cumin
1
teaspoon salt
1
teaspoon dried oregano
1/4
teaspoon black pepper
2-1/2
cups (10 ounces) frozen cut green beans
Fresh oregano for garnish (optional)
Preparation:
1.
Heat oil in large skillet over medium heat until hot. Add onions, celery and garlic. Cook and stir 5 minutes or until onions are translucent.
2.
Add remaining ingredients except green beans and oregano. Bring to a boil. Reduce heat and simmer, uncovered, 20 minutes. Add green beans. Simmer, uncovered, 10 minutes or until beans are tender. Garnish with fresh oregano.
Nutritional Information:
| Serving Size: 1/2 cup casserole | |
| Sodium | 521 mg |
| Protein | 6 g |
| Fiber | 6 g |
| Carbohydrate | 20 g |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 24 % |
| Calories | 118 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 1 |
| Fat | 1/2 |
This recipe appears in: Vegetable Side Dish
