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Hot Three-Bean Casserole


Hot Three-Bean Casserole

Hot Three-Bean Casserole

Chick-peas and kidney beans add soluble fiber to this spicy side-dish casserole.

Yield

Makes 12 servings

Ingredients

2 tablespoons olive oil
1 cup coarsely chopped onions
1 cup chopped celery
2 cloves garlic, minced
1 can (about 15 ounces) chickpeas, rinsed and drained
1 can (about 15 ounces) kidney beans, rinsed and drained
1 cup coarsely chopped tomato
1 can (8 ounces) tomato sauce
1 cup water
1 to 2 jalapeño peppers,* minced
1 tablespoon chili powder
2 teaspoons sugar
1-1/2 teaspoons ground cumin
1 teaspoon salt
1 teaspoon dried oregano
1/4 teaspoon black pepper
2-1/2 cups (10 ounces) frozen cut green beans
Fresh oregano for garnish (optional)

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Preparation

  1. Heat oil in large skillet over medium heat until hot. Add onions, celery and garlic. Cook and stir 5 minutes or until onions are translucent.
  2. Add remaining ingredients except green beans and oregano. Bring to a boil. Reduce heat and simmer, uncovered, 20 minutes. Add green beans. Simmer, uncovered, 10 minutes or until beans are tender. Garnish with fresh oregano.

Nutritional Information

Serving Size: 1/2 cup casserole
Sodium 521 mg
Protein 6 g
Fiber 6 g
Carbohydrate 20 g
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 24 %
Calories 118

Dietary Exchange

Vegetable 1
Starch 1
Fat 1/2

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