In the mood for Healthy Mexican Bean Bake

Low kilojoule, low fat, high fibre, healthy winter bake recipe

Do you love a warm oven bake as much as I do? Thick, comforting, casseroley bakes packed with big flavours that fill you up  right down to your toes – mmmmm, is there anything better on a winter’s night?

 

Mexican Bean BakeB1
This healthy, high fibre bake is a hearty vegetarian number that I came up with last year when my girls had sworn off meat. It’s full of beany protein to fill you up, loaded with vegetables to keep you healthy and packs a punch in the flavour department. If you like a little heat, by all means dial up the chilli factor. If you love the idea of the dish but want to add a little meat, fry off some low fat bacon, lean mince or even a little bit of chopped chorizo.  It’s good any way you cook it.

 

Do you go meatless at least once a week? Got any good Meatless Monday recipes? Or are you too carnivorous to even contemplate it?

 

Mexican Bean Bake

Serves 4
Per serving: 687.5kj (163.7cals); 4g total fat (1.5g saturated fat); 8.4g fibre

Oil spray
2 tsp olive oil
240g pumpkin, grated
1 large (180g) Spanish onion, sliced
2-3 large garlic cloves, minced
1 small-medium (180g) red capsicum, chopped
1 small-medium (180g) green capsicum, chopped
1 cob, corn kernels (125g kernels)
2 x 400g cans 5 bean mix, drained
2 large (300g) tomatoes, chopped
1½ cup stock
2 tsp cumin
2 tsp smoky paprika
Pinch chilli powder (optional)
¾ cup (60g) grated extra light tasty cheese*

 

Heat oven to 200°C conventional (180°C fan-forced) and spray a 6 cup capacity casserole dish with oil.

Heat olive oil in a large non-stick frying pan and add pumpkin, onion, garlic, capsicum and corn kernels with a pinch of salt. Cook on medium heat for 10 minutes until vegetables are softened. Add beans, tomatoes, stock, cumin, paprika and chilli if using, stir through and heat until bubbling. Stir through half the cheese and transfer to casserole dish. Sprinkle over remaining cheese and bake for 45 minutes until bubbling and golden.

Serve with a salad or steamed veges of your choice.

Cook’s Notes

  • I use 50% reduced fat tasty for most of my recipes to keep the flavour big and the calories small.
  • I use this dish for meat-free Mondays but you can certainly add some bacon or chorizo if you like a little something extra.
  • I use a 5 bean mix because I like the variety but you can use kidney beans, butter beans, cannellini beans, chickpeas as a single legume or a mixture.
  • I like pumpkin for its fibre and flavour but you could easily swap it out for sweet potato or potato.
  • Add a dollop or two of sour cream if you like too – really nice.

Healthy eating!

jay

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