Black Bean Casserole

black bean casserole

Black Bean Casserole

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This black bean casserole recipe is a favorite comfort dish that can be served as a side or main.
Servings: 4
Calories: 355
Prep Time 20 mins
Cook Time 3 hrs

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
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