Bean Casserole with Oat & Seed Topping Gi Jane |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Low-GI vegetarian casserole Ingredients:
1 oz kidney beans (2oz cooked weight) |
1/2 oz chickpeas (1oz cooked weight) |
1/2 oz cannellini beans (1oz cooked weight) |
1/2 onion, chopped |
1 clove garlic, crushed |
1 tsp olive oil |
1 courgette, chopped |
1 stalk celery, chopped |
1 salt and pepper |
200 g chopped tomatoes |
1 pinch oregano |
2 tblsp porridge oats |
2 tsp sunflower seeds |
3 oz spinach, steamed |
Directions:
1. Heat the olive oil in a non-stick pan and cook the onion and garlic until softened and golden
2. Add the chopped vegetables and cook for a few more minutes until they are tender
3. Add the beans, tomatoes and oregano and stir to combine
4. Season to taste
5. Transfer to a casserole dish and sprinkle with the oats and seeds.
6. Bake at 200C for 25 minutes until the topping has crisped.
7. Serve with spinach
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