Spare Tin of Beans Casserole Recipe

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Ingredients

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Ingredients:

Serving

2 tbsp olive oil
3 medium onions, roughly chopped
3 garlic cloves, thinly sliced
2 small dried red chilies, chopped finely
1 tbsp paprika, smoked
2 tbsp dried herbs ( sage , basil & thyme)
1 large zucchini, roughly chopped
1 large red pepper , cut into rough chunks
200 g mushrooms, sliced thickly
2 (400 g) cans tomatoes with juice, chopped
2 tbsp tomato paste
1 (400 g) can beans, unsalted
salt and black pepper

Directions:

Heat the oven to 175 degrees Celsius.
Heat the olive oil in a pot on top of the stove (medium heat), and saute the onions and garlic until the onions are translucent. Take care not to let them burn.
Add the dried chillies, paprika & herbs, and stir to combine. Saute for 1 minute.
Add the zucchini and red pepper, and saute for 3 minutes.
Add the mushrooms and cook for a further 2 minutes.
Add the tins of tomatoes and tomato paste and stir to combine. Heat until bubbling/simmering gently.
Mash half of the beans and add them along with the whole beans to the mix. Stir to combine, and put into the oven.
Cook for 45-60 minutes, stirring every so often.
Season to taste with salt and pepper, and serve with rice or mashed potatoes, or just with crusty bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	96.12 Kcal (402 kJ)
Calories from fat	43.46 Kcal
		% Daily Value*
Total Fat	4.83g	7%
Sodium	10.63mg	0%
Potassium	391.68mg	8%
Total Carbs	11.3g	4%
Sugars	5.49g	22%
Dietary Fiber	2.95g	12%
Protein	2.67g	5%
Vitamin C	63.7mg	106%
Iron	0.9mg	5%
Calcium	25.7mg	3%

Amount Per 100 g
Calories	63.49 Kcal (266 kJ)
Calories from fat	28.71 Kcal
		% Daily Value*
Total Fat	3.19g	7%
Sodium	7.02mg	0%
Potassium	258.71mg	8%
Total Carbs	7.46g	4%
Sugars	3.63g	22%
Dietary Fiber	1.95g	12%
Protein	1.76g	5%
Vitamin C	42.1mg	106%
Iron	0.6mg	5%
Calcium	17mg	3%

* 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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