Hot Three-Bean Casserole Photo
Hot Three-Bean Casserole

YIELD Makes 12 servings
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Chick-peas and kidney beans add soluble fiber to this spicy side-dish casserole.

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.
This recipe appears in: Vegetable Side Dish
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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