Soya Bean Casserole with Crunchy Topping
|Vegetable oil||3 Tablespoon|
|Whole meal breadcrumbs||4 Tablespoon (Use Fresh)|
|Onion||1 Medium, peeled, finely chopped|
|Garlic||1 Clove (5 gm), peeled and crushed|
|Canned tomatoes||14 Ounce (1 Can)|
|Dried basil||1 Teaspoon|
|Dried oregano||1⁄2 Teaspoon|
|Sea salt||To Taste|
|Freshly ground black pepper||To Taste|
|Wholemeal flour||2 Tablespoon|
|Polyunsaturated margarine||1 Tablespoon|
|Soya beans||1 Pound, cooked|
1) In a shallow dish, put 2 tablespoons of oil and on high power, heat for 1 minute.
2) To this, add the breadcrumbs and toss well.
3) Cook uncovered for 2 1/2 to 3 minutes, until crispy, stirring in between. Keep aside.
4) In a medium sized bowl, combine the chopped onion, garlic and the remaining tablespoon of oil.
5) On high, cook covered for 3 minutes until soft, stirring once during cooking.
6) To this, add the tomatoes and their juice, basil and oregano.
7) Add salt and pepper to taste.
8) Cover three-quarters and on high power, cook for 5 minutes.
9) In a bowl, blend the flour and margarine together.
10) Into the tomato mixture, whisk this mix, gradually.
11) On high power, cook uncovered, for 3 minutes, or until thick stirring occasionally.
12) In a blender, puree this mixture.
13) In a casserole, put the beans.
14) Over this, pour the sauce.
15) On high power, cook covered for 3 minutes, or until hot. Stir occasionally in between.
16) Serve the Soya Bean Casserole hot garnished with the crumbs.
Calories 767 Calories from Fat 338
% Daily Value*
Total Fat 38 g58.2%
Saturated Fat 5.3 g26.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 256.3 mg10.7%
Total Carbohydrates 63 g21.1%
Dietary Fiber 16.5 g66%
Sugars 10.6 g
Protein 47 g94.2%
Vitamin A 17.6% Vitamin C 35.4%
Calcium 40.2% Iron 113.3%
*Based on a 2000 Calorie diet