Bean and Vegetable Casserole
Nutritional values
(Percentage of daily recommendation)
| Calorie | 191 cal. | (9 %) | ||
| Protein | 7.25 g | (7 %) | ||
| Fat | 5.71 g | (5 %) | ||
| Carbohydrates | 30.33 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.82 g | (26 %) |
| Vitamin A | 1,580.07 mg | (197,509 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.84 mg | (7 %) | ||
| Vitamin B₁ | 0.17 mg | (17 %) | ||
| Vitamin B₂ | 0.14 mg | (13 %) | ||
| Niacin | 2.54 mg | (21 %) | ||
| Vitamin B₆ | 0.31 mg | (22 %) | ||
| Folate | 102.27 μg | (34 %) | ||
| Pantothenic acid | 0.42 mg | (7 %) | ||
| Biotin | 5.81 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40.29 mg | (42 %) | ||
| Potassium | 726.66 mg | (18 %) | ||
| Calcium | 84.15 mg | (8 %) | ||
| Magnesium | 48.99 mg | (16 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 0.5 μg | (0 %) | ||
| Zinc | 0.95 mg | (12 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 250 grams Red Kidney beans
- 2 garlic cloves
- 1 bay leaf
- salt
- freshly ground peppers
- 1 Red onion
- 500 grams carrots
- 400 grams Zucchini
- 2 stalks Celery
- 4 Tomatoes
- 2 sun-dried Tomatoes
- 2 Tbsps olive oil
- 1 Tbsp rosemary (chopped)
- 2 Tbsps parsley (finely chopped)
- 2 Tbsps Graham crackers
Preparation steps
Cover the beans with 800 ml (approximately 3 1/3 cups) water and cook for 2 minutes over low heat. Remove from the heat and let soak for 1 hour.
Peel the garlic and add 1 clove to the beans along with the bay leaf. Bring the beans back to a boil, reduce the heat, cover and simmer over low heat for 45 minutes. Season the beans with salt after 20 minutes.
Peel the onion and dice. Rinse the carrots, zucchini and celery, trim, peel, cut in half and then cut diagonally into 2 cm (approximately 3/4-inch) slices. Rinse the tomatoes, remove the cores and dice. Cut the sun-dried tomatoes into strips. Finely dice the remaining garlic.
Heat the olive oil over medium heat in a saucepan. Sweat the onion and garlic until softened, add the carrots and cook for about 4 minutes. Stir in the sun-dried tomatoes, zucchini, celery, diced tomatoes and rosemary and season with salt and pepper. Cover and cook over low heat for 10 minutes.
Stir in the cooked beans and liquid and season with salt and pepper. Cover and cook for another 5 minutes.
Transfer to a baking dish, sprinkle with parsley and breadcrumbs and bake in a preheated oven at 180°C (approximately 350°F) for 10 minutes.
