Baked Bean Casserole

This Baked Bean Casserole is a hearty and flavorful vegetarian dish, perfect for a comforting meal. Packed with protein-rich beans and topped with a crunchy breadcrumb layer, it’s a delightful twist on a classic American favorite.

Ingredients

• Canned navy beans - 400 grams, drained and rinsed
• Canned diced tomatoes - 200 grams, with juices
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1 small, diced
• Corn kernels - 100 grams, fresh or frozen
• Soy sauce - 2 tablespoons
• Brown sugar - 1 tablespoon
• Ground cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Breadcrumbs - 50 grams
• Fresh parsley - for garnish, chopped

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large skillet, heat olive oil over medium heat and sauté the chopped onion and bell pepper until soft, about 5-7 minutes.
3. Add the minced garlic and cook for another minute until fragrant.
4. Stir in the drained navy beans, diced tomatoes (with juices), corn, soy sauce, brown sugar, ground cumin, smoked paprika, salt, and black pepper.
5. Bring the mixture to a simmer and cook for 5-10 minutes to allow the flavors to meld.
6. Transfer the bean mixture to a small baking dish and spread it evenly.
7. In a separate bowl, mix the breadcrumbs with a drizzle of olive oil to coat them lightly.
8. Sprinkle the breadcrumbs evenly over the bean mixture in the baking dish.
9. Bake in the preheated oven for 25-30 minutes, or until the top is golden and crispy.
10. Remove from the oven and let it cool slightly before serving. Garnish with chopped fresh parsley before enjoying.

Nutrition

• Calories: 360
• Protein: 15 g
• Carbs: 56 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in plant-based protein, supporting muscle repair and growth.

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