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Dinner: Bean and Mushroom Casserole
A full of flavor casserole that's ideal for winter.
Prep Time: 5 mins
Cook Time: 45 mins
Total Time: 50 mins
This recipe includes superfoods such as:
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1 1/2 cups shredded cheddar cheese
1/4 tsp black pepper
2 tbsps fresh basil
1/4 tsp salt
1 tbsp cider vinegar
2 tbsps olive oil
1 large carrot, chopped
1 clove garlic, chopped
2 cups pieces or slices mushrooms
1 large onion, chopped
1 large potato, cubed
1 cup pumpkin, diced
1 large zucchini, sliced
2 cups chopped or sliced tomatoes, peeled
1 tbsp tomato paste
1/3 cup water
2 cups red kidney beans (cooked)
1 tbsp tamari
4 oz corn chips
Instructions
1. Heat oil in oven-proof casserole and sauté onions and garlic until soft.
2. Add carrot and potato and stir-fry 1-2 minutes.
3. Add pumpkin cubes, tomatoes, tomato paste and water, cover pan and simmer until vegetables are soft – 10 minutes.
4. Add mushrooms, zucchini, kidney beans, vinegar, tamari, basil and salt and pepper.
5. Simmer for a few minutes, then spread with half the corn chips, the cheese and the rest of the chips.
6. Bake at 375 °F (190 °C) for 25 minutes.
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Serving Size: 6
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 420 kcal | ||
| Fat 19.98 g | ||
| Carbohydrate 46.19 g | ||
| Protein 17.25 g | ||
| Iron 114 mg | ||
| Calcium 173 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 7.51 g | ||
| Polyunsaturated Fat 3.78 g | ||
| Saturated Fat 7.41 g | ||
| Trans Fat 0.12 | ||
| Sodium 584 mg | ||
| Sugar 6.38 g | ||
| Potassium 1081 mg | ||
| Vitamin A 532 mcg | ||
| Vitamin C 351 mg | ||
| Fiber 9.4 g | ||
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