Bean Casserole

Dieting is the only game where you win when you lose (Karl Lagerfeld)

This week I have chosen a simple, tasty and healthy recipe to share with you. Here it is:

Bean Casserole

Serves 4-6

Ingredients

Bean Casserole

Bean Casserole

1 x 420 gram can of mixed beans (I use mixed beans in mild chilli sauce by Sainsburys)
2 x 400 gram cans of peeled plum tomatoes
1 x 165 gram can of sweetcorn
1x 425 gram can of baked beans (you can use the value brand for this)
Approximately 220 grams of frozen mixed peppers
1 large carrot
1 large courgette
1 medium onion
1 clove of garlic
2 tsp. Cajun spice
Salt and peppers to taste
1 tbsp. olive oil

Method

  1. In a deep sided large frying pan, heat up the olive oil.
  2. Add the frozen peppers to the pan once the oil is heated.
  3. Whilst the peppers are cooking, chop the carrots, courgette and onion into small pieces and add to the pan.
  4. Crush and chop the garlic up as small as you can and add to the pan.
  5. Fry the veg for about 10 minutes.
  6. Open up all the cans.
  7. First add the can of mixed beans and stir.
  8. Then add the sweetcorn and stir.
  9. Pour the can of beans into a sieve and place under some cold water to wash away the tomato sauce. Add to the pan and stir.
  10. Finally add the two cans of plum tomatoes, break up the tomatoes with a wooden spoon and stir so all the veg are covered in the tomato sauce.
  11. If the veg are not covered, add some more water.
  12. Add the Cajun spice and some salt and pepper to taste.
  13. Leave to simmer for approximately 20 minutes or until you a happy with the consistency.
    Serve.

Suzy says:

  • Eat on its own or accompanied with rice or pasta.
  • If you like spice, add more Cajun or some hot chilli powder.
  • Try sprinkling some grated cheese on it as well. Delicious!

Bon appetit.

Advertisements