This Heart-Healthy Red and White Bean Vegetable Bake combines the wholesome goodness of beans with a rich variety of vegetables, making it a perfect dish for maintaining balanced blood sugar levels while indulging in savory flavors. Rich in fiber and protein, this casserole is not only fulfilling but also supports overall heart health, making it an ideal choice for health-conscious food lovers.
A treasure trove of nutrients, this dish is layered with flavors from earthy beans, tangy tomatoes, creamy yogurt, and a hint of lemon, bringing freshness and zest to every bite. It’s a versatile recipe that can be adapted to include any seasonal vegetables you have on hand, ensuring that every iteration is both unique and delicious. Ideal for a cozy family dinner or as a show-stopping dish at your next gathering!
Full Recipe:
Ingredients:
- 250g red beans, soaked overnight
- 200g white beans, soaked overnight
- 1 large onion, finely chopped
- 3 cloves of garlic, minced
- 1 carrot, diced
- 1 bell pepper, diced
- 3 ripe tomatoes, chopped
- 6 mushrooms, sliced
- A handful of spring onions, chopped
- A handful of parsley, chopped
- 3 eggs, beaten
- 150g cheese, grated
- 250g yogurt
- Fresh dill, chopped
- 1/2 lemon, juiced
- Salt and ground pepper to taste
- Vegetable oil for cooking
Directions:
- Preheat the oven to 180°C (350°F).
- In a large pan, heat vegetable oil over medium heat and sauté onions and garlic until translucent.
- Add carrots and peppers, cook for another 5 minutes.
- Mix in the tomatoes and mushrooms, and cook until they begin to soften.
- Stir in red and white beans along with a splash of water, cover, and let simmer for 20 minutes.
- Remove from heat, and stir in the spring onions, parsley, lemon juice, and seasoning.
- Fold in the beaten eggs, yogurt, and half of the grated cheese into the vegetable and bean mixture.
- Transfer to a baking dish, top with the remaining cheese, and bake covered for 25 minutes, then uncover and bake for another 10 minutes until the top is golden.
- Serve hot garnished with fresh dill.
Prep Time: 25 minutes | Cooking Time: 35 minutes | Total Time: 60 minutes
Kcal: 350 kcal | Servings: 6 servings
Health Benefits:
- Rich in Fiber: Both red and white beans are high in fiber, which can help in lowering blood cholesterol levels and managing blood sugar levels. A high-fiber diet is also beneficial for digestive health.
- High in Plant Protein: Beans provide a hearty dose of plant-based protein, making this dish ideal for vegetarians and those looking to reduce their meat consumption without sacrificing protein.
- Heart Health: Ingredients like garlic, onions, and tomatoes not only add fantastic flavor but also offer cardiovascular benefits, helping to keep the heart healthy by reducing hypertension and enhancing overall heart function.
- Low in Fat: This recipe uses minimal vegetable oil and lean dairy options like yogurt, making it lower in unhealthy fats and calories, which is great for weight management.
Cooking Tips:
- Bean Preparation: Soaking the beans overnight not only speeds up the cooking time but also makes them easier to digest and nutrients more accessible.
- Vegetable Variations: Feel free to swap out or add any vegetables you have on hand. Zucchini, spinach, and kale make great additions or substitutions.
- Cheese Options: For those looking for a vegan option, replace the cheese with a vegan cheese alternative or a sprinkle of nutritional yeast to maintain that cheesy flavor profile without the dairy.
Serving Suggestions: This bean and vegetable bake can be served as a main course alongside a crisp green salad or as a hearty side dish with grilled chicken or fish. It’s also perfect for meal prepping as it stores well and can be reheated throughout the week for a quick and healthy option on busy days.
Why You’ll Love This Recipe: This Heart-Healthy Red and White Bean Vegetable Bake is not just a meal; it’s a versatile, family-friendly dish packed with nutrients and flavors that cater to a healthy lifestyle. It’s easy to make, comforting, and perfect for any season, making it a staple dish for both casual family dinners and special occasions.
Try It Out: We invite you to try this recipe and see just how easy and satisfying eating healthy can be. Whether you are a novice in the kitchen or a seasoned cook, this dish is straightforward to prepare and is sure to yield delicious results. Enjoy the blend of flavors and the numerous health benefits it brings to your table!