Mixed bean bake

Ingredients

• 2 tbsp vegetable oil
• 1 medium red onion, finely chopped
• 2 cloves of garlic, crushed or finely chopped
• 2 red peppers, de-seeded and diced
• 2 sticks of celery, finely chopped
• 400g can chopped tomatoes
• 400ml vegetable stock, made from a stock cube
• 1 tbsp of dark soy sauce
• 2 tsp Dijon mustard
• Two 400g cans of mixed beans, rinsed and drained
• 100g breadcrumbs
• 75g Cheddar cheese, grated
• Olive oil or sunflower spray
• 3 tbsp chopped parsley, optional

Method

Beans and pulses are rich in slow release carbohydrates which help keep blood sugar levels stable, writes nutritionist Fiona Hunter. When blood sugar levels dip it can affect concentration and energy levels. Pulses such as red kidney beans are also a good vegetarian source of iron which helps keeps energy and concentration levels up

Heat the vegetable oil in a large non-stick saucepan, add the onion and cook over a low heat for two minutes. Add the garlic, pepper, and celery and continue to cook, stirring occasionally, for five minutes.

Add the tomatoes, stock and soy sauce. Bring to the boil, then reduce to a fast simmer and cook for about 15 minutes or until the sauce begins to thicken.

Add the mustard and beans and continue to cook for a further five minutes. Transfer the mixture into a shallow oven-proof dish.

Mix the breadcrumbs, cheese and parsley and sprinkle over the bean mixture. Spray the breadcrumb topping with the olive oil spray and place under a medium hot grill for three to five minutes or until golden brown.

Our thanks to LearnDirect for permission to use this recipe.