Mexican bean casserole

Proof that hearty and healthy can coexist in one recipe
A Mexican bean casserole recipe with a swirl of yoghurt
1 rating
Recipe by: Sarah Drabble | Healthy You Editor

This is my store cupboard go-to recipe – and I usually have it on a baked potato as a healthier alternative to baked beans. It is surprising how filling it is for so few calories!

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Ingredients
  • 2 teaspoons vegetable oil
  • 1 medium onion, diced
  • 160g frozen pepper, thawed, or ½ fresh green pepper and ½ fresh red pepper, sliced
  • 1 clove garlic, crushed
  • ½ teaspoon chilli powder (optional)
  • ½ teaspoon ground cumin
  • Freshly ground black pepper, to taste
  • 1 x 400g can mixed beans or pulses in water, drained
  • 1 x 400g can chopped tomatoes
  • 1 x 198g can salt-free sweetcorn, drained, or 160g frozen sweetcorn, thawed
  • 200ml water
Time
25 minutes
SERVES:
4
CALORIES:
137
FAT:
3.9g
SALT:
0.2g
SUGAR:
7.4g
5 A DAY:
3.5
Method
  1. Warm the oil in a large non-stick saucepan over a medium-high heat. Cook the onion until it starts to soften, then add the pepper, garlic, chilli powder (optional), cumin and black pepper and stir for a further 2 minutes.
  2. Add the mixed beans or pulses, tomatoes and sweetcorn and stir. Then add the water and bring to the boil. Reduce the heat; cover the pan and leave to simmer for 20 minutes. Add more water if required.
  3. Remove from the heat and serve.

Try this easy vegetarian recipe with a spoonful of low-fat natural yoghurt or grated reduced-fat Cheddar cheese. If you make more than you need, freeze the leftovers as individual portions for a quick and healthy meal at a later date. Use within 1 month.

Serve with steamed brown rice or a baked potato. For a lighter meal, spoon a smaller portion into a warmed wholemeal pitta bread pocket, with shredded lettuce.