Hot Three-Bean Casserole

Hot Three-Bean Casserole

Feel a chill in the air? This spicy casserole is sure to warm things up at the dinner table. Chickpeas and kidney beans add protein and soluble fiber to this tasty dish. It’s perfect as a side or even hearty enough to serve as your main meal.

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
  • ¼ teaspoon black pepper
  • 2-1/2 cups (10 ounces) frozen cut green beans

Directions:

  1. Heat olive 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 chickpeas, kidney beans and 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. Makes 12 servings.

Nutrition per Serving:

(Serving size = ½ cup)

  • Calories = 118
  • Total fat = 3 g
  • Saturated fat = < 1 g
  • Carbohydrate = 20 g
  • Protein = 6 g
  • Fiber = 6 g
  • Sodium = 521 mg

Dietary Exchanges:

  • Vegetable = 1
  • Starch = 1
  • Fat = ½

Source: www.diabeticcooking.com

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