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Ingredientes
- 1 1/2 c. Cooked black beans, preferably from 2/3-c. dry beans
- 1 Tbsp. Oil
- 2 x Onions, sliced
- 2 x Carrots, sliced
- 2 x Celery stalks, sliced
- 4 x Cloves garlic, crushed
- 1 Tbsp. Tomato paste
- 14 ounce Canned tomatoes
- 2 Tbsp. Low sodium soy sauce
- 1 Tbsp. Minced fresh parsley
- 3 ounce Grated cheddar cheese
Direcciones
- Drain the beans, reserve or possibly make 1-1/4 c. of the broth. Set aside.
- Heat oil in pan, add in onion and fry till softened. Add in carrot, celery and garlic and fry for 5 min, strring occasionally.
- Add in the reserved bean liquid, beans, tomato paste, tomatoes with their juice and soy sauce. Cover and simmer for 45 min.
- Stir in the parsley, then turn into a shallow overproof dish. Sprinkle with cheese.
- Place under a preheated broiler, till golden brown.
- Serve 4. Prep 20. (Add in time to cook the beans). Cooking time 50 mins. May be frzn without the cheese topping.
- Cooking Collection.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 306g | |
| Recipe makes 4 servings | |
| Calories 426 | |
| Calories from Fat 103 | 24% |
| Total Fat 11.8g | 15% |
| Saturated Fat 5.07g | 20% |
| Trans Fat 0.09g | |
| Cholesterol 22mg | 7% |
| Sodium 612mg | 26% |
| Potassium 1563mg | 45% |
| Total Carbs 59.74g | 16% |
| Dietary Fiber 14.3g | 48% |
| Sugars 8.39g | 6% |
| Protein 23.49g | 38% |
