Bean casserole with apple and carrot mustard flavour

Bean casserole with apple and mustardThis vegan casserole has depth with the vinegar and mustard spices making it sweet and sour. It is a good autumn or winter pot.
It is perfectly fine to freeze the casserole and eat it another day.
Cooking time: 60 minutes, including a break when the pot is simmering.
Cooking time 60 minutes for 4 portions

Nutritional value 1 portion – without yogurt: 214 kcal
Carbohydrates
23 g (46 E%)
Fat
9 g (40 E%)
Protein
7 g (14 E%)
+ 200 ml / 1 cup rice contains: 172 kcal
Carbohydrates
35 g (85 E%)
Fat
1 g (5 E%)
Protein
4 g (10 E%)

IngredientsIngredients

  • 2 yellow onions
  • 2 acid apples, like Granny Smith
  • 2 large carrots
  • 2 tbsp cooking oil
  • 2 vegetable stock cubes
  • 2 tbsp white wine vinegar
  • 1 tbsp mustard
  • 0.5 tbsp sugar
  • 3 tbsp tomato paste
  • 1 tsp oregano
  • 1 tsp ground caraway seeds
  • Salt and pepper
  • 230 g / 8 oz kidney beans

Cooking instructionsHow to

  1. Peel 2 yellow onions, 2 apples and 2 carrots. Chop the onion and grate the apples and carrots. Brown them in a casserole in 2 tbsp oil.
  2. Add 2 vegetable stock cubes, 500 ml / 2 cup water and the spices: 2 tbsp white vinegar, 1 tbsp mustard, 0.5 tbsp sugar, 3 tbsp tomato paste, 1 tsp oregano and 1 tsp ground caraway seeds. Let the pot simmer for 20 minutes under lid. Stir once or twice.
  3. Take a moment to sit down and relax. Take a deep breath, close your eyes and feel your breath. How does the air move into your lungs and how it moves out again? Take 10 long deep breaths and notice how it feels. If your mind wanders, just start again where you left off. When you feel ready, open your eyes and stretch out.
  4. Rinse the kidney beans and add them to the pot and boil for another 5 minutes. Salt and pepper to taste. Serve the casserole with a dash of yoghurt and bulgur, cous cous or rice.

EatMoreVegetarian.com

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s