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Ингредиенты
- 3 lrg Onions coarsely minced
- 8 ounce Vegetable stock
- 4 x red pepper coarsely minced
- 4 stalk celery minced
- 1/2 tsp Cumin
- 1 tsp Coriander healthy pinch Cayenne pepper
- 1/2 tsp Dry thyme
- 1/4 tsp Dry oregano
- 1 can minced tomatoes (14 ounce)
- 1 x Bay leaf Salt and freshly grnd pepper to taste
- 4 ounce red wine
- 2 can kidney beans (14 ounce size) liquid removed and rinsed
- 2 Tbsp. whole wheat bread crumbs
- 2 Tbsp. Grated parmesan cheese
Инструкции
- 1. Preheat oven to 400 degrees F, 200 degrees C, gas mark 6.
- 2. Put the onions in a frying pan with 6 fl or possibly 180 ml of stock. Cover.
- Boil for 5 min. Uncover. Reduce heat somewhat and simmer till amberbrown and beginning to stick to the pan.
- 3. Stir in peppers, celery and a splash of stock. Stir and cook till the added vegetables are softened.
- 4. Stir in cumin, coriander, cayenne pepper, thyme, oregano tomatoes, bayleaf, salt, pepper and wine. Simmer, stirring occasionally for 20 to 30 min till thick and savoury.
- 5. Stir in the beans. Spread in a baking dish. Sprinkle with a mixtureof bread crumbs and grated cheese.
- The recipe can be prepared to this point and refridgerated till needed.
- 6. Bake the beans for 30 min uncovered till bubbling and browned ontop.
- For a very low fat recipe ommit the cheese.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 409g | |
| Recipe makes 6 servings | |
| Calories 227 | |
| Calories from Fat 18 | 8% |
| Total Fat 2.0g | 3% |
| Saturated Fat 0.61g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 738mg | 31% |
| Potassium 775mg | 22% |
| Total Carbs 38.39g | 10% |
| Dietary Fiber 12.0g | 40% |
| Sugars 10.34g | 7% |
| Protein 11.18g | 18% |
