Name: Bean and Mushroom Casserole
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Ingredients: 2 cups pieces or slices mushrooms; 1 large zucchini, sliced; 2 cups red kidney beans (cooked); 1 tbsp cider vinegar; 1 tbsp tamari; 2 tbsps fresh basil; 1/4 tsp salt; 1/4 tsp black pepper; 4 oz corn chips; 1 1/2 cups shredded cheddar cheese; 1 tbsp tomato paste; 1/3 cup water; 2 cups chopped or sliced tomatoes, peeled; 1 cup pumpkin, diced; 1 large potato, cubed; 1 large carrot, chopped; 1 clove garlic, chopped; 1 large onion, chopped; 2 tbsps olive oil

Ingredients

2 cups pieces or slices mushrooms

1 large zucchini, sliced

2 cups red kidney beans (cooked)

1 1/2 cups shredded cheddar cheese

1 tbsp tomato paste

1/3 cup water

2 cups chopped or sliced tomatoes, peeled

1 cup pumpkin, diced

1 large potato, cubed

1 large carrot, chopped

1 clove garlic, chopped

1 large onion, chopped

2 tbsps olive oil

Directions

1.	Heat oil in oven-proof casserole and sauté onions and garlic until soft.
2.	Add carrot and potato and stir-fry 1-2 minutes.
3.	Add pumpkin cubes, tomatoes, tomato paste and water, cover pan and simmer until vegetables are soft – 10 minutes.
4.	Add mushrooms, zucchini, kidney beans, vinegar, tamari, basil and salt and pepper.
5.	Simmer for a few minutes, then spread with half the corn chips, the cheese and the rest of the chips.
6.	Bake at 375 °F (190 °C) for 25 minutes.

Nutrition summary

There are 420 calories in 1 serving of Bean and Mushroom Casserole.

Calorie split: 41% fat, 43% carbs, 16% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

420

% Daily Values*

Total Fat

19.98g

26%

Saturated Fat

7.406g

37%

Trans Fat

0.12g

Polyunsaturated Fat

3.777g

Monounsaturated Fat

7.508g

Cholesterol

30mg

10%

Sodium

584mg

25%

Total Carbohydrate

46.19g

17%

Dietary Fiber

9.4g

34%

Sugars

6.38g

Protein

17.25g

Vitamin D

1mcg

3%

Calcium

290mg

22%

Iron

3.45mg

19%

Potassium

1081mg

23%

Vitamin A

282mcg

31%

Vitamin C

35mg

39%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.