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Bean & Root Vegetable Casserole Gi Jane Recipe

Bean & Root Vegetable Casserole Gi Jane Recipe

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Ingredients

Count

Nutrition

1625

Calories

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Ingredients:

Serving

1 onion
1 clove garlic
1 tbsp olive oil
1 carrot, peeled and sliced
1 stalk celery, chopped
1 leek, sliced
8 oz swede
8 oz parsnips
8 oz yam ( sweet potato )
400 g chopped tomatoes
4 oz kidney beans (10oz canned and drained )
1 tsp oregano
1 tbsp parsley, freshly chopped

Directions:

Preheat the oven to Gas 4
Heat the olive oil in a heavy casserole dish and cook the onion and garlic until golden
Add the rest of the prepared vegetables, (try to cut these into even-sized pieces) stir well to combine and allow to cook for a few minutes
Add the beans, oregano, chopped tomatoes and season well.
Cover and bake for about 1 hour or until the vegetables are tender. Stir occasionally.
Finally, check the seasoning and add the freshly chopped parsley.
Serve either solo or with some steamed green vegetables.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1624.55 Kcal (6802 kJ)
Calories from fat	137.18 Kcal
		% Daily Value*
Total Fat	15.24g	23%
Sodium	995.01mg	41%
Potassium	6345.5mg	135%
Total Carbs	339.07g	113%
Sugars	95.48g	382%
Dietary Fiber	67.84g	271%
Protein	42.92g	86%
Vitamin C	145.3mg	242%
Vitamin A	11mg	367%
Iron	17.4mg	97%
Calcium	761.9mg	76%

Amount Per 100 g
Calories	69.05 Kcal (289 kJ)
Calories from fat	5.83 Kcal
		% Daily Value*
Total Fat	0.65g	23%
Sodium	42.29mg	41%
Potassium	269.7mg	135%
Total Carbs	14.41g	113%
Sugars	4.06g	382%
Dietary Fiber	2.88g	271%
Protein	1.82g	86%
Vitamin C	6.2mg	242%
Vitamin A	0.5mg	367%
Iron	0.7mg	97%
Calcium	32.4mg	76%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

33

Points
39

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
good source of fiber

Bad Points

High in Sodium,
High in Sugar

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