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Soya Bean Casserole with Crunchy Topping's picture
  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.

Recipe Summary

Difficulty Level: 
Side Dish
Everyday, Healthy
Preparation Time: 
15 Minutes
Cook Time: 
15 Minutes
Ready In: 
30 Minutes

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Average: 4.1 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size

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

Soya Bean Casserole With Crunchy Topping Recipe