Bean & Cheese Casserole

by Registered Dietitian, Andrea Holwegner | May 13, 2012

Bean & Cheese Casserole

Hearty vegetarian dinner casserole to serve with a grain for balance and extra fibre. Try a whole grain roll or brown rice.

Makes 6 servings.

What you need:

1 Cup red kidney beans – rinsed
1 Cup navy or black beans – rinsed
2 Cups chickpeas – rinsed
1 Cup canned corn (rinsed and drained) or frozen
corn, slightly thawed
1 Tbsp vegetable oil (such as canola)
1 Onion – chopped
1 Green or red pepper – chopped
1 14 ounce can diced tomatoes (with liquid)

1 cup shredded cheese – your favourite

 

How you prepare:

1. Preheat oven to 400°
2. Combine beans and corn in a large bowl.
3. Heat oil in a non-stick frying pan. Add onion and sauté until translucent.
4. Add green/red pepper and sauté until tender.
5. Add onions and peppers to bean & corn mixture
6. Add all other ingredients, except for cheese, and mix well
7. Grease a shallow casserole dish and pour bean mixture in and top with cheese.
8. Bake for 25 minutes, and let set for 5-10 minutes before serving
9. Garnish with chopped parsley or cilantro if desired

Per serving:

Calories: 385
Carbohydrates: 56g
Protein: 23g
Fat: 9g
Fibre: 5g

Download a printer-friendly PDF of this recipe: HSN Bean & Cheese Casserole