Black Eyed Bean Casserole
|Black eyed beans||8 Ounce (225 Gram)|
|Olive oil||1 Tablespoon|
|Onion||1 , peeled and finely chopped|
|Celery sticks||2 , diced|
|Green pepper||1 , deseeded and diced|
|Ground cumin||1⁄2 Teaspoon|
|Ground cinnamon||1⁄2 Teaspoon|
|Chili powder||1⁄4 Teaspoon|
|Sunflower seeds||2 Ounce (50 Gram)|
|Currants/Raisins||2 Ounce (50 Gram)|
|Tomato puree||14 Ounce (1 Tin, 400 Gram)|
|Vegetable stock||10 Fluid Ounce (300 Milliliter)|
|Black pepper||To Taste|
1. Rinse the beans and soak them in water.
2. Add the soaked beans (along with water) to a cooker and pressure cook it for 15 minutes. Or
3. Add the soaked beans (along with water) to a pan and cook it for 45 minutes. Allow the beans to cool, drain and reserve the stock.
4. Make vegetables and keep the other ingredients ready.
5. Take a pressure cooker again, heat some oil in it and fry the celery and onion in it for about 3 minutes at low hot and stir in spices and pepper and cook for another 2 minutes. Stir in sunflower seeds, cooked beans, raisins, shoyu and tomatoes.
6. Moisten the casserole by adding too much stock and pressure cook it for about 15 minutes or 45 minutes if using an ordinary saucepan.
7. Allow the mixture to cool and season according to taste preferences.
8. Reheat the casserole if necessary.
9. Serve the black eyed bean casserole as a main dish.
Serving size: Complete recipe
Calories 1575 Calories from Fat 439
% Daily Value*
Total Fat 52 g79.3%
Saturated Fat 6.3 g31.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2129.6 mg88.7%
Total Carbohydrates 223 g74.2%
Dietary Fiber 51 g204.1%
Sugars 36.6 g
Protein 79 g157.2%
Vitamin A 121.7% Vitamin C 345.7%
Calcium 46.3% Iron 205.5%
*Based on a 2000 Calorie diet