Slow Cooked Middle Eastern 4 Bean Casserole

Posted on August 9, 2013 by The Gourmet Vegan - No Comments

Slow Cooked Middle Eastern 4 Bean Casserole

This is definitely not a dish that is just suited to Autumn and Winter, as this light and perfectly spiced casserole is perfect at any time of the year. Four different beans, which give an incredible texture to the dish, are coated in a delicious tomato and onion based sauce. This is easy to prepare and a dish you can rely on to please the whole family.

70 Minutes

Serves 3-4

? kcal per serving

INGREDIENTS

80 ml ( 1/3 cup ) olive oil

1 teaspoon fennel seeds

1 teaspoon cumin seeds

1 large onion, finely sliced

3 large cloves garlic, minced

200 g ( 7 oz ) runner beans, cut into bite sized pieces

200 g ( 7 oz ) green beans, topped and tailed

100 g ( 4 oz ) broad beans, fresh or frozen

1 x 400 g ( 14 oz ) tin haricot beans, drained

200 ml ( 7 fl oz ) water

4 tablespoons tomato puree

1 teaspoon sea salt

1/2 teaspoon black pepper

1/4 teaspoon chilli powder

1 teaspoon agave nectar

1 teaspoon chopped fresh mint

METHOD

Preheat the oven to 180 degrees Celsius ( 350 F ) Gas Mark 4.

1. In a pan, over a medium heat, add the oil and when hot, add the fennel seeds and cumin seeds. Stir for a few seconds and then add the onion and garlic, with a pinch of salt and continue to cook for 5 minutes allowing the onions to caramelise.

2. Now add the beans and continue to cook for a further 5 minutes before adding the rest of the ingredients.

3. Transfer to an oven proof casserole, with lid, and bake for 1 hour.

RECIPE NOTES

I like this served with steamed new potatoes, but you can substitute with grains, rice or even pasta.

RECIPE TIPS

THE VEGAN HOUSEHOLD PROUDLY SUPPORTS

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