This spicy red kidney bean casserole is made with dried beans that are a food tonic. With or without meat it is very healthy and nutritious and great to have on hand for a meal when living a busy life.
Introduction- bean casserole nutrition
Red kidney beans (or other pulses) are full of great nutrients; complex carbohydrate, protein and fibre. Added to this, dried beans are probably one of the cheapest complete foods that you can buy and they can be easily stored in bulk quantities till required. They can even be cooked and dried in bulk quantities so that they are digestible and ready for eating after simple soaking in water and warming if required.
Most beans do not have a lot of natural flavours, but as a bean casserole with the addition of a few tasty and spicy extras, it can transform them into a tasty and nutritious meal.
They can make a tasty and filling vegetarian meal that is great in cold weather and is quick to get ready for serving for busy people. It also dries well as a backpacking meal and the bean casserole can have meat added to satisfy those with a more carnivorous palate.
Bean casserole recipe
- 2 cups of dry red kidney beans (others will do also),
- 1 can of pineapple including juice (chunks or crushed),
- 1/4 cup of tomato sauce,
- 2 spoons of treacle or brown sugar,
- 1 Tpsn of; mustard, mixed spice, curry, Vegeta stock and two of hot chilli sauce.
Soak the beans for at least 8hr or preferably overnight, drain and rinse. Just cover the beans with fresh water and cook for 20 min in a pressure cooker (or 60 min or until tender in an unpressurised pot).
Add the remaining ingredients to the cooked beans and juice and simmer till they combine nicely. A little thickening starch can be used to make the liquid thicker if required. Chickpea or maize flour can be used as a substitute for thickening for a gluten-free meal.
Other recipe variations
Try the addition of fried; onion, mushrooms, bacon pieces, kangaroo mince or other meats to taste.
I also have an ultralight dehydrated bean casserole recipe for backpacking. It is in my collection of backpacking food ideas for overnight trekking.
Tim
