Mexican Bean Bake with Rye Crumb Topping

img_5933This tastes hugely healthy, I love the warm tomatoey taste and the bread crumbs make it extra delicious and moreish. The beans provide a good source of protein, carbohydrate, zinc, magnesium and iron. The peppers are rich in vitamin C, in fact one serving of this dish will meet your daily requirement for this and the passata is rich in lycopene. I don’t think it is an entire meal in itself, you’d need something else with it like a protein or grains or a sweet potato. This recipe is wheat free, gluten free, dairy free and sugar free and is suitable for vegetarians, vegans and those following a detox. This recipe is from Carol Vorderman’s “Detox Recipes

Makes 4 servings

  • 2 tablespoons extra virgin olive oil
  • 1 large red onion, chopped
  • 2 garlic cloves, crushed
  • 1 red pepper, deseeded and diced
  • 1 green pepper, deseeded and diced
  • 1 teaspoon dried basil
  • 450ml passata
  • 1 vegetable stock cube
  • 420g tinned red kidney beans, drained and rinsed
  • 420g tinned pinto beans, drained and rinsed
  • 1 tablespoon chopped fresh parsley
  • 60g fresh rye bread crumbs

Preheat the oven to 200C/ 400F/ Gas mark 6.

Heat the olive oil in a large pan, add the onion, garlic and peppers and cook over a moderate heat for 5 minutes.

Add the herbs, passata, stock cube and beans. Bring to the boil, stirring and then simmer for 10-15 minutes. Stir in the fresh parsley.

Spoon the bean mixture into a baking dish then sprinkle over the bread crumbs.

Bake uncovered for 15 minutes until the breadcrumbs are crispy and golden, or heat under a hot grill for 4-5 minutes.

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