Black Bean Casserole
This black bean casserole recipe is a favorite comfort dish that can be served as a side or main.
Ingredients
- 14 oz black beans soaked overnight
- 1 tablespoon olive oil
- 2 onions sliced
- 2 celery sticks sliced
- 2 carrots sliced
- 2 garlic cloves crushed
- 6 oz frankfurter sausages sliced
- 1 tablespoon tomato puree
- 1 bay leaf
- 1 1/4 lb tomatoes peeled and chopped
- salt and pepper
- chopped parsley to garnish
Instructions
- Drain the beans, put in a pan and cover with cold water. Bring to the boil, boil for 10 minutes, then simmer gently for 1 hour. Drain and reserve 450 ml (3/4 pint) of the liquid.
- Heat the oil in a flameproof casserole, add the onions and fry for 5-10 minutes until transparent. Add the celery, carrots and garlic and fry for 3-4 minutes.
- Add the remaining ingredients, with the beans, reserved liquid, and salt and pepper to taste. Cover and cook in the oven for 1 - 1 1/2 hours until the beans are soft. Sprinkle with the parsley and serve immediately.
- It is essential that the black beans are soaked overnight and then cooked exactly as described above. Cook a larger quantity and use the surplus in a salad.
Notes
Oven temperature: 180°C, 350°F, gas 4.
Calories: 355 kcal
Carbohydrates: 38 g
Protein: 18 g
Fat: 16g
Saturated Fat: 4 g
Trans Fat: 1 g
Cholesterol: 31 mg
Sodium: 886 mg
Potassium: 1001 mg
Fiber: 12 g
Sugar: 8 g
Vitamin A: 6346 IU
Vitamin C: 27 mg
Calcium: 72 mg
Iron: 3 mg