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Healthy Mexican Bean Bake

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Serves 4

It’s good to have a meat-free meal at least once a week but it has to be filling and tasty. This Mexican bean bake is just that, filling and tasty.
Per serving: 687.5kj (163.7cals); 4g total fat (1.5g saturated fat); 8.4g fibre


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You’ll need

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*

Let’s go

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.

Why it’s good for you
It’s always good to have a night off meat and this is great for those meatless Mondays. It’s packed with protein from the beans and cheese, high in fibre from the beans and vegetables and loaded with flavour so you won’t feel that you’re missing out.
Per serving: 687.5kj (163.7cals); 4g total fat (1.5g saturated fat); 8.4g fibre

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