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Mixed Bean Casserole with Sliced Avocado

Family Meals
  • Makes 2 Portions
  • Suitable for freezing
  • Preparation 15 minutes
  • 35 minutes cooking time
  • 140 C°, 275 F°, Gas Mark 1

Ingredients

  • 1 tbsp olive oil
  • 1 small onion, finely diced
  • 1 clove garlic, minced
  • 1 stick celery, finely sliced
  • 1 medium carrot, diced
  • 1 large red pepper, finely diced
  • 1/2 tsp chilli powder
  • 1/2 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 400g can black beans, drained and rinsed
  • 1/2 400g can chickpeas, drained and rinsed
  • 1 small can sweetcorn, drained and rinsed
  • 1/2 400g can chopped tomatoes
  • 250ml vegetable stock
  • 1 tbsp tomato puree
  • 1 tbsp lime juice
  • Pinch of salt
  • Pinch of ground black pepper
  • 1 medium Avocado, peeled, de-stoned and sliced

Method

  1. Heat the oil in a large saucepan then add the onion, garlic, celery, carrots and peppers and cook until soft (about 10 minutes).
  2. Add the chilli powder, ground cumin and smoked paprika and cook for a further two minutes.
  3. Add the black beans, chickpeas, sweetcorn, chopped tomatoes and vegetable stock and simmer for about 20 minutes, stirring occasionally. If the casserole starts to dry out, add a little water.
  4. Stir in the tomato puree, lime juice, salt, pepper and cook for a further five minutes.
  5. Serve in small bowls with slices of avocado.

This nutrient helps to control the release of sugar from carbohydrates, which helps maintain steady energy levels and a feeling of fullness.

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