Hot Three-Bean Casserole

Hot Three-Bean Casserole

Feel a chill in the air? This spicy three-bean 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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