Food & Health

3-Bean Bake

Serving Size: 2/3 cup
Makes: 12 servings

Source of: Vitamin C, Iron
Good Source of: Potassium, Folate
Excellent Source of: Fibre
Vegetarian

Ingredients

500 mL
chopped onion
2 cups
250 mL
chopped green pepper
1 cup
2
cloves garlic, minced
2
30 mL
canola oil
2 tbsp
15 mL
all-purpose flour
1 tbsp
30 mL
molasses
2 tbsp
15 mL
reduced-sodium soy sauce
1 tbsp
2 mL
ground ginger
1/2 tsp
pinch
chili powder (optional)
pinch
1- 398 mL can
baked beans in tomato sauce
1- 14 fl oz can
1- 398 mL can
lima beans, rinsed and drained
1- 14 fl oz can
1- 398 mL can
kidney beans, rinsed and drained
1- 14 fl oz can


Directions

PREHEAT oven to 325F (160C).

COMBINE baked, lima and kidney beans in a 2 litre casserole and set aside.

IN a large skillet, sauté onion, pepper and garlic in oil until onion is translucent.

STIR in flour then add molasses, soy sauce, ginger and chili powder. Bring to a boil. Pour over beans and stir lightly.

COVER and bake 1 hour on middle oven rack. Uncover and bake extra 30 minutes, or until thick.

Nutrition Facts

Based on a serving of 2/3 cup

Energy: 135 calories
Protein: 6 g
Fat: 3 g
Carbohydrates: 24 g
8%
Fibre: 6 g
24%
Sodium: 383 mg
16%
Potassium: 352 mg
Vitamin C: 13 mg
22%
Folate: 46 mcg
21%
Calcium: 42 mg
4%
Iron: 2 mg
11%
Calories from Fat:
20%





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