Vegan Oven-Baked Bean Casserole
|Dry pinto beans/One 14 ounce can pinto beans||1⁄2 Cup (8 tbs), cooked|
|Olive oil||1 Teaspoon|
|Onion||1 , diced|
|Garlic||2 Clove (10 gm), minced|
|Peppers||2 , chopped|
|Whole tomatoes||1 Can (10 oz) (Or Diced)|
|Dried oregano||2 Teaspoon|
|Dried thyme||2 Teaspoon|
|Dried marjoram||2 Teaspoon|
|Fresh parsley||1⁄4 Cup (4 tbs), chopped|
If you are using dried beans in your healthy vegan recipes, they must be fully cooked before you begin. Pinto beans should be soaked overnight with lots of water.
Drain the beans, and then add enough water to cover them by 2 inches. Gently boil them for 1 hour with NO salt. You can add a bit of kombu (seaweed) to the cooking water while they boil for improved digestibility.
If you are using canned, look for a can that does not have any salt listed in the ingredients. Some varieties are actually cooked with kombu, which is ideal. Be sure to rinse and drain the beans before using them.
Using a pot that can go in the oven, heat it to medium on the stove. Saute the onions, then garlic, then peppers in the olive oil. Add the tomatoes, dried herbs, cooked beans and salt and stir to combine. Cover the pot with a lid and put in the oven at 350 degrees F for about 30 minutes, or longer if you wish. If you prefer, you could just leave this on the stove rather than transfer to the oven, but you will need to keep a closer eye on it.
Once the peppers have softened to your liking, serve the stew topped with as much fresh parsley as you enjoy, or stir it through to wilt. I hope you enjoy this vegetarian bean recipe, the latest of my healthy vegetarian recipes.
Calories 282 Calories from Fat 41
% Daily Value*
Total Fat 5 g7.3%
Saturated Fat 0.83 g4.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 27.6 mg1.2%
Total Carbohydrates 51 g17.1%
Dietary Fiber 16.1 g64.5%
Sugars 8.2 g
Protein 14 g27.4%
Vitamin A 55.1% Vitamin C 75%
Calcium 37.2% Iron 88.1%
*Based on a 2000 Calorie diet