Dinner

3 BEAN and Tomato Cassolet is for Dinner.

3 BEAN and Tomato Cassolet takes 180 minutes to prepare.

3 BEAN and Tomato Cassolet takes 60 minutes to cook.

3 BEAN and Tomato Cassolet makes 8 servings.

The ingredients for 3 BEAN and Tomato Cassolet are:

1.5 Cups dried 3 bean mix (bean salad mix)
2 x 400g cans tomatoes
8 cloves garlic peeled but left whole
1 large onion chopped
1 large carrot chopped
1 head broccoli cut into small florets
2 cups fresh spinache or 1 cup frozen or
canned
Salt, Pepper, dried chilli powder, & whatever other spices you like.

Here is how you make 3 BEAN and Tomato Cassolet:

Beans (soaking method) Cover beans with 4 cups cold water- bring to a rolling boil for 1 minute then take off heat and leave to soak for at least one hour, but 2 or more is better.Drain Beans and cover with 6 cups fresh water.Bring to boil and keep boiling for 1 hour minutes until semi soft. Drain Again .Spray cooking oil in a Large pot add the onion & carrot & sautee until coloured. Add the beans, garlic cloves , tomatos & seasonings. Heat and gently simmer for 30 minutes - then add the brocooli, Spinach (or any other green leafy vegetables available) Simmer another 30 minutes or until done ( may take less or more time depending on how fresh the beans are) 8 generous serves, great with salad & crusty bread, Or can be used as a low calorie nachos Portions will freeze well Number of Servings: 8Recipe submitted by SparkPeople user WOOLFEMME.

The nutritional information for 3 BEAN and Tomato Cassolet is:

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 90.5

• Total Fat: 0.3 g
• Cholesterol: 0.0 mg
• Sodium: 231.8 mg
• Total Carbs: 19.1 g
• Dietary Fiber: 3.8 g
• Protein: 4.5 g

The dietary needs meet for 3 BEAN and Tomato Cassolet is Vegetarian