Mexican bean casserole

Proof that hearty and healthy can coexist in one recipe

2 ratings

25 minutes
Serves 4
3.5 of 5 a day

Nutrition: Per serving

Kcal137
Fat3.9g
Salt0.2g
Sugar7.4g

Recipe by: Sarah Drabble | Nutritionist

This is my store cupboard go-to recipe – and I usually have it on a baked potato as a healthier alternative to baked beans. It is surprising how filling it is for so few calories!

Ingredients

2 teaspoons vegetable oil
1 medium onion, diced
160g frozen pepper, thawed, or ½ fresh green pepper and ½ fresh red pepper, sliced
1 clove garlic, crushed
½ teaspoon chilli powder (optional)
½ teaspoon ground cumin
Freshly ground black pepper, to taste
1 x 400g can mixed beans or pulses in water, drained
1 x 400g can chopped tomatoes
1 x 198g can salt-free sweetcorn, drained, or 160g frozen sweetcorn, thawed
200ml water

Method

Warm the oil in a large non-stick saucepan over a medium-high heat. Cook the onion until it starts to soften, then add the pepper, garlic, chilli powder (optional), cumin and black pepper and stir for a further 2 minutes.
Add the mixed beans or pulses, tomatoes and sweetcorn and stir. Then add the water and bring to the boil. Reduce the heat; cover the pan and leave to simmer for 20 minutes. Add more water if required.
Remove from the heat and serve.

Try this easy vegetarian recipe with a spoonful of low-fat natural yoghurt or grated reduced-fat Cheddar cheese. If you make more than you need, freeze the leftovers as individual portions for a quick and healthy meal at a later date. Use within 1 month.

Serve with steamed brown rice or a baked potato. For a lighter meal, spoon a smaller portion into a warmed wholemeal pitta bread pocket, with shredded lettuce.