Vegetable Pot

Vegetable Pot

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Servings: 4
Calories: 247

Ingredients
 

  • 6 oz haricot beans soaked overnight and drained
  • 1 1/2 oz margarine
  • 1 onion skinned and sliced
  • 3 courgettes trimmed and sliced
  • 1 small green pepper seeded and sliced
  • 1 garlic clove skinned and crushed
  • 1/2 tsp ground coriander
  • 1/2 tsp ground cumin
  • 1 1/2 oz plain wholemeal flour
  • 1 pint vegetable stock
  • salt and freshly ground pepper
  • 4 to matoes skinned and roughly chopped
  • 2 tbsp tomato puree
  • 1 tbsp wheatgerm

Instructions

  • Put the beans into a pan, cover with water and bring to the boil. Lower the heat and simmer for about 1 - 1 1/2 hours or until the beans are tender. Dram.
  • Melt the margarine in a large saucepan and add the onion, courgettes, green pepper, garlic and spices. Fry gently for about 15 minutes or until the vegetables are soft.
  • Stir in the flour and cook for 2 minutes. Gradually stir in the stock and bring to the boil to thicken, then season well.
  • Stir the tomatoes into the pan with the beans and tomato puree. Cover and simmer gently for 35 minutes, until all the vegetables are tender. Spoon into a warm serving dish and sprinkle with the wheatgerm.
Calories: 247 kcal
Carbohydrates: 34 g
Protein: 9 g
Fat: 10g
Saturated Fat: 2 g
Sodium: 597 mg
Potassium: 1040 mg
Fiber: 9 g
Sugar: 10 g
Vitamin A: 2106 IU
Vitamin C: 71 mg
Calcium: 71 mg
Iron: 3 mg
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