Articles & Recipes
Moroccan Bean Casserole
Serve with rice, cous cous, Quinoa or a bread product such as pita bread for something more substantial.
Ingredients
1 small finely chopped onion (75grams)
3 cm finely chopped ginger
1 coarsely chopped small red capsicum (100grams)
1 teaspoon Harissa ( hot chilli spice)
2 teaspoons unsaturated oil (10grams)
1- 400 gram tin drained brown lentils (270grams)
1-400 grams tin drained Cannellini or butter beans (270grams)
1- 800 grams tin chopped tomatoes
2 teaspoons sugar
Salt and pepper to taste
Method
Stir fry onion, ginger and capsicum and Harissa in oil for 5 minutes.
Add lentils, beans and tomatoes.
Season with sugar, salt and pepper.
Simmer on low for 30 to 40 minutes.
Serves : 6
Nutrients per Serve :
KJ 284, Calories 68, Carbohydrates(grams) 7.9, Fat(grams) 2, Protein(grams) 4.6