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Name: Chili Bean Casserole
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 4
Cuisine: American
Ingredients: 2 tb Lemon juice; 14 oz Tomatoes, chopped finely+; 1 tb olive oil; 1 lg Onion, finely chopped; 1/2 ts Cumin; 2 pt Water; 3 tb Red wine++; 1/2 lb Uncooked red kidney beans; 2 tb Tomato paste; 1 1/2 pt Vegetable stock; 1/2 lb Mixed vegetables*; 1/4 ts Cayenne pepper; 2 oz Bulgur wheat+++; 1 tb Chili powder; salt and pepper to taste; 1/2 ts Basil; 1 Garlic clove, pressed

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INGREDIENTS

2 tb Lemon juice
14 oz Tomatoes, chopped finely+
1 tb olive oil
1 lg Onion, finely chopped
1/2 ts Cumin
2 pt Water
3 tb Red wine++
1/2 lb Uncooked red kidney beans
2 tb Tomato paste
1 1/2 pt Vegetable stock
1/2 lb Mixed vegetables*
1/4 ts Cayenne pepper
2 oz Bulgur wheat+++
1 tb Chili powder
salt and pepper ; to taste
1/2 ts Basil
1 Garlic clove, pressed

Servings

INSTRUCTIONS

Soak beans. Drain & rinse well. Bring to boil in fresh water & boil fast for 10 minutes. Reduce heat & cook for 40 minutes, depending upon the freshness of the beans. Older beans will take longer to cook. Drain, reserving the liquid for stock later. Heat the olive oil in a large pot, gently fry the onion & garlic for a few minutes. Add the chopped vegetables, cooked beans, basil & spices. Stir well & cook for 5 minutes. Add the tomatoes, tomato paste, bulgur wheat & 1 pint of the stock. Bring to a boil, cover the pot, reduce heat & simmer gently for 30 minutes. Add the lemon juice & the rest of the seasonings. Add more stock if necessary. Cook for a further 20 minutes. Serve. * Use a mixture of carrots, bell peppers, celery + Either fresh or canned tomatoes will work ++ You can omit the wine or substitute with a little tomato juice or extra stock +++ If you cant get bulgur wheat, try using brown rice

NOTES

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Chili Bean Casserole

2 tb Lemon juice
14 oz Tomatoes, chopped finely+
1 tb olive oil
1 lg Onion, finely chopped
1/2 ts Cumin
2 pt Water
3 tb Red wine++
1/2 lb Uncooked red kidney beans
2 tb Tomato paste
1 1/2 pt Vegetable stock
1/2 lb Mixed vegetables*
1/4 ts Cayenne pepper
2 oz Bulgur wheat+++
1 tb Chili powder
 salt and pepper to taste
1/2 ts Basil
1 Garlic clove, pressed

Soak beans.  Drain & rinse well.  Bring to boil in fresh water & boil fast  for 10 minutes.  Reduce heat & cook for 40 minutes, depending upon the  freshness of the beans. Older beans will take longer to cook. Drain,  reserving the liquid for stock later. Heat the olive oil in a large pot,  gently fry the onion & garlic for a few minutes. Add the chopped  vegetables, cooked beans, basil & spices. Stir well & cook for 5 minutes.  Add the tomatoes, tomato paste, bulgur wheat & 1 pint of the stock. Bring  to a boil, cover the pot, reduce heat & simmer gently for 30 minutes. Add  the lemon juice & the rest of the seasonings. Add more stock if necessary.  Cook for a further 20 minutes. Serve. * Use a mixture of carrots, bell  peppers, celery + Either fresh or canned tomatoes will work ++ You can omit  the wine or substitute with a little tomato juice or extra stock +++ If you  cant get bulgur wheat, try using brown rice

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Nutrition

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Serving Size: 1 Serving (565g)
Recipe Makes: 4 Servings

Calories: 48
Calories from Fat: 12 (25%)

Amt Per Serving		% DV

	Total Fat 1.4g	2 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 0.7g
	Polyunsanturated Fat 0.3g
Cholesterol 0mg		0 %
Sodium 961.7mg		33 %
Potassium 313.7mg		8 %
Total Carbohydrate 9.5g		3 %
	Dietary Fiber 1.8g	7 %
	Sugars, other 7.7g
Protein 1.4g		2 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 48

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