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A hearty and healthy take on a classic comfort food. This oil-free casserole combines navy and kidney beans in a smoky, tangy tomato sauce, naturally sweetened with a touch of maple syrup. Perfect as a main or a side.
For 4 servings
Preheat oven and sauté the vegetables
Build the sauce
Combine and bake
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A hearty and healthy take on a classic comfort food. This oil-free casserole combines navy and kidney beans in a smoky, tangy tomato sauce, naturally sweetened with a touch of maple syrup. Perfect as a main or a side.
This american recipe takes 55 minutes to prepare and yields 4 servings. At 854.01 calories per serving with 51.2g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Rest and serve
For an extra protein boost, stir in 1 cup of cooked lentils or crumbled firm tofu along with the beans.
If you're short on time, you can skip the baking step. Simply simmer the casserole on the stovetop for 15-20 minutes until the sauce has thickened to your liking.
To make it more appealing to kids, reduce the chili powder and Dijon mustard for a milder, sweeter flavor profile.
To make this even more economical, use dried beans. You'll need about 1 cup of each type, soaked overnight and cooked until tender before starting the recipe.
The combination of navy and kidney beans provides a significant amount of dietary fiber, which is essential for digestive health, blood sugar regulation, and promoting a feeling of fullness.
Beans are a fantastic source of plant-based protein, which helps with muscle repair and maintenance, making this a satisfying and nourishing dish.
This recipe is made without any added oil, making it naturally low in saturated fat. The high fiber and nutrient content from beans and vegetables support cardiovascular health.
Yes, this version is very healthy. It's packed with fiber and plant-based protein from the beans, is made without any added oil, and uses a minimal amount of natural sweetener. It's a wholesome and satisfying meal.
One serving (about 1 cup) of this casserole contains approximately 300-350 calories, making it a great option for a light yet filling meal.
Absolutely. You will need about 1 cup of dried navy beans and 1 cup of dried kidney beans. Soak them overnight, then cook them according to package directions until tender before adding them to the recipe.
Store any leftovers in an airtight container in the refrigerator for up to 5 days. It also freezes well for up to 3 months.
