Sweet and Savory Vegetarian Bean Casserole Recipe

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Sweet and Savory Vegetarian Bean Casserole

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Ingredients:

Serving

2 tbsp vegetable oil
1 large onion, diced
1 apple, peeled, cored and grated ( i like granny smiths)
2 medium carrots, peeled and grated
3 tbsp tomato paste
1 1/4 cups broth (or water)
2 tbsp apple cider vinegar
1 tbsp dried mustard powder
1/2 tsp oregano
1 tsp cumin
2 tbsp dark brown sugar
salt and pepper
3 cups cooked beans , of your choice
scallion
sour cream

Directions:

Preheat oven to 350 degrees.
*In non-stick pan heat the oil and saute the onions, apples and carrots for 5 minutes until softened.
Mix together the tomato paste with the stock (or water).
Add all the other ingredients except for the beans and garnishes to the pan with the onions, apples and carrots.
Stir well, cover and simmer for 5 minutes.
Add the beans and transfer the mixture into an ovenproof casserole. Cover and bake at 350 degrees. for 35-40 minutes. Do not allow to dry out. Add more stock to beans if necessary.
Garnish with swirls of sour cream and thinly sliced scallions if desired.
*NOTE: I usually prepare this bean casserole a day in advance; up to the point before baking to allow the ingredients to marry.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	125.47 Kcal (525 kJ)
Calories from fat	47 Kcal
		% Daily Value*
Total Fat	5.22g	8%
Sodium	212.23mg	9%
Potassium	365.13mg	8%
Total Carbs	18.52g	6%
Sugars	10.4g	42%
Dietary Fiber	4.06g	16%
Protein	3.21g	6%
Vitamin C	12.6mg	21%
Vitamin A	0.2mg	7%
Iron	1.2mg	7%
Calcium	68.6mg	7%

Amount Per 100 g
Calories	59 Kcal (247 kJ)
Calories from fat	22.1 Kcal
		% Daily Value*
Total Fat	2.46g	8%
Sodium	99.79mg	9%
Potassium	171.69mg	8%
Total Carbs	8.71g	6%
Sugars	4.89g	42%
Dietary Fiber	1.91g	16%
Protein	1.51g	6%
Vitamin C	5.9mg	21%
Vitamin A	0.1mg	7%
Iron	0.6mg	7%
Calcium	32.3mg	7%

* 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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