Pinto Bean Caserole
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 240.8
- Total Fat: 7.2 g
- Cholesterol: 0.0 mg
- Sodium: 201.9 mg
- Total Carbs: 34.2 g
- Dietary Fiber: 9.6 g
- Protein: 11.4 g
View full nutritional breakdown of Pinto Bean Caserole calories by ingredient
Introduction
A pinto bean casserole; add a crushed-tortilla-chip crust and "vegan cheese" to top it off. A pinto bean casserole; add a crushed-tortilla-chip crust and "vegan cheese" to top it off.Number of Servings: 6
Ingredients
-
540g pinto beans (unsalted, cooked, drained and rinsed)
1 small onion, chopped (about 1/2 cup)
1 small green bell pepper, chopped (about 1 cup)
1 tbsp olive oil
1 garlic clove, minced
1 tbsp pickled jalapenos, minced
2 tsp chili powder
1/2 tsp ground cumin
2 medium tomatoes, chopped
1/4 cup vegetable stock
2oz (by weight) tortilla chipps, crushed
4 slices / 70g vegan "cheese"
Tips
To reduce the sodium content, use dry beans you have rehydrated (over night) and cooked (3-4 hours on high in a slow cooker).
Optional: top with "Faux Sour Cream" (12oz/300g soft or silken tofu, 1 tbsp oil, 1 tbsp lemon juice, 2 tsp apple cider vinegar, 1 tsp sugar, 1/2 tsp salt, 1 tbsp tamari, blended by hand or in a food processor until smooth and creamy ... yields about 1 cup)
The original recipe recommend "4 smaller or 2 large" servings, used more chips, and more "cheese." This has been adapted for the calorie-conscious.
Directions
1. Heat oven to 400F/205C.
2. Lightly oil/grease an 8"x8" baking dish.
3. Pour in beans and mash with potato masher or fork.
4. Separately, saute onion and green pepper until onions are transclucent. Add garlic and jalapenos, as well as the spices (chili powder, cumin), the tomatoes, and stock.
5. Cover and simmer vegetables 2-4 minutes.
6. Crush tortilla chips.
7. Add vegetable mixture to beans and stir.
8. Cover with crushed chips; bake for 25 minutes.
9. Remove from oven, cover with a layer of "cheese," and bake an addition 5 minutes (and/or put under the broiler).
Serving Size: calculated for 6 4"x2.6" servings, but can also make 4 4"4x4" servings at 325 calories/serving.
2. Lightly oil/grease an 8"x8" baking dish.
3. Pour in beans and mash with potato masher or fork.
4. Separately, saute onion and green pepper until onions are transclucent. Add garlic and jalapenos, as well as the spices (chili powder, cumin), the tomatoes, and stock.
5. Cover and simmer vegetables 2-4 minutes.
6. Crush tortilla chips.
7. Add vegetable mixture to beans and stir.
8. Cover with crushed chips; bake for 25 minutes.
9. Remove from oven, cover with a layer of "cheese," and bake an addition 5 minutes (and/or put under the broiler).
Serving Size: calculated for 6 4"x2.6" servings, but can also make 4 4"4x4" servings at 325 calories/serving.
