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Add a photoПорций: 6
Ингредиенты
- 30 ounce Kidney beans, cooked
- 1 x Onion, minced
- 1 x Green bell pepper, diced
- 2 x Garlic cloves, chopped
- 2 Tbsp. Safflower oil
- 1 lb Hard tofu, liquid removed & cubed
- 4 tsp Thyme, minced
- 1 x Bay leaf
- 1/4 tsp Black pepper
- 1 Tbsp. Tamari
- 1 c. Vegetable broth
- 3 Tbsp. Parsley, minced
- 1/2 c. Wheat germ, toasted
Инструкции
- Preheat oven to 300F. Set aside cooked beans.
- Saute/fry onion, bell pepper & garlic in oil in a large skillet till soft, about 4 min. Add in tofu & saute/fry briefly for 2 min. Add in thyme, bay leaf, black pepper & tamari. Saute/fry for 3 min. Stir in beans & stock.
- Pour into a 1 qt casserole dish. Sprinkle with parsley & 1/4 c of wheatgerm. Bake for 45 min. Remove from oven, stir gently & sprinkle with remaining wheatgerm. Return to oven & bake till the topping is crisp, about 30 min. Serve piping warm.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 310g | |
| Recipe makes 6 servings | |
| Calories 260 | |
| Calories from Fat 75 | 29% |
| Total Fat 8.53g | 11% |
| Saturated Fat 1.0g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 758mg | 32% |
| Potassium 650mg | 19% |
| Total Carbs 31.72g | 8% |
| Dietary Fiber 10.0g | 33% |
| Sugars 5.09g | 3% |
| Protein 15.55g | 25% |
