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Vegan Oven-Baked Bean Casserole

HealthyVegan's picture
This vegetarian bean recipe (also vegan) takes some of the vegetables and herbs typical of the Provence region in France and adds some pinto beans gives you a wonderfully hearty but light-tasting vegan meal. This is one of those healthy vegan recipes that you can use as a base for whatever vegetables you have in the fridge, or herbs you have in the cupboard.
Ingredients
  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
Directions

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.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
American
Course: 
Main Dish
Taste: 
Savory
Method: 
Baked
Dish: 
Casserole
Restriction: 
Vegan, Vegetarian, Kosher
Ingredient: 
Pinto Bean
Interest: 
Healthy
Cook Time: 
40 Minutes
Servings: 
2
You won't miss the meat in a batch of tangy, sweet vegetarian baked beans. If you are a vegetarian, you're going to love this meatless version of the classic boston baked beans. It's a yummy side dish that's full of flavor, protein and fiber. These easy baked beans are delicious for summer cookouts.

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Nutrition Rank

Nutrition Facts

Serving size

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

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