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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 178.6
  • Total Fat: 2.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 562.4 mg
  • Total Carbs: 34.9 g
  • Dietary Fiber: 7.2 g
  • Protein: 7.5 g

View full nutritional breakdown of Two Bean Casserole calories by ingredient
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Two Bean Casserole

Submitted by: BUSTIE1

Introduction

Healthy Fast Food Healthy Fast Food
Number of Servings: 8

Ingredients

    1 tb oil
    1 Large onion, chopped
    2 teaspoons bottled or fresh crushed garlic
    1 med. carrot, sliced
    1 sml red capsicum, chopped
    2 sticks clery, sliced
    1 med. potato, peeled and rubed
    425g can Italian tomatoes with basil & oregano, chopped
    2 cups water
    2 cups sliced green beans
    2 cups quartered button mushrooms
    310g can chickpeas, drained and washed
    430g can soya beans (or baked beans) in tomato sauce
    3 tb tomato paste with basil & oregano
    1 tb soy sauce
    2 tb plain flour
    1/4 cup water, extra

Directions

1.Heat the oil in a large saucepan and stir-fry the onion until soft. Add the garlic, carrot, capsicum, celery and potato. Cook for a further 2 min.
2.Add the tomatoes and water. Bring to the boil, reduce heat and cover. Simmer for 15 min.
3. Add the remaining ingredients, except the flour and extra water. Cover and simmer for 10 min. or until all the vegetables are tender.
4. Mix together the flour and extra water until smooth then add to the bean mixture. Bring to the boil, stirring contiunuously, until the casserole boils and thickens.
5. Serve with jacket potatoes or over rice.
Serves 8
*You will need to add extra to your calculator for the rice or potatoe

Number of Servings: 8

Recipe submitted by SparkPeople user BUSTIE1.






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