Free Healthy Recipe - Black Bean & Chickpea Casserole

Dairy free, Low fat, Low GI, Low sugar

Try and get used to the idea of eating more legumes. They're antibacterial, antifungal and anti viral, can be used as a carbohydrate and a protein and, well prepared, they taste fabulous. Here's one of many delicious recipes served with steamed English spinach, creamy hummus and toasted wholegrain sourdough bread.

1 medium onion finely chopped
1 small birds eye chilli deseeded and finely chopped
2 cloves garlic, crushed
2 cans tomatoes
1 cup black beans, soaked overnight and drained
½ cup canned chickpeas, drained
2 zucchinis finely sliced
1 tbsp olive oil

Soak black beans overnight in water.

Heat the oil in a large saucepan. Add the garlic and onion and chilli and sauté until soft.
Add all the other ingredients (excluding the chickpeas and zucchini) and bring to the boil. Reduce the heat to simmer and partially cover and cook for 60 minutes or until the beans are tender. (This can vary depending on the age of the beans).
Once the beans are tender (but not mushy) add the chickpeas and zucchini and cook for a further 10 - 15 minutes.

Makes 4 servings

Scale recipe to serves

Prep Time: overnight
Cooking Time: 90 mins
Ready in: 100 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1340 kj
Calories 320 kcal
Fat 7.7 g
Saturated Fat 0.9 g
Total Carbohydrate 48 g
Total Protein 15 g
Fibre 2.5 g

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