Healthy Family Recipes - Pinto and pumpkin casserole
Welcome to one of this month's healthy family recipes.
Please share your own ideas and healthy family recipes in the Healthy Family Recipes section of Candis Chat
Pinto and pumpkin casserole with a Cheese and herb
crust
Serves:
4
Nutritional value per serving
Calories: 525
Protein: 22 g
Carbohydrates: 67 g
Fat: 20 g
Saturated Fat: 6.1 g
Fibre: 5.8 g
Ingredients
500 g (1 lb) pumpkin (or butternut squash), peeled, deseeded and
chopped
2 tablespoons (30 ml) extra virgin olive oil
1 large red onion, chopped
2 garlic cloves, crushed
1 red pepper, de-seeded and diced
1 green pepper, de-seeded diced
1 teaspoon (5 ml) dried basil
1 x 400 g can vegetable soup
1 x 420g can pinto beans, drained
2 tablespoons (30 ml) lemon juice
1 tablespoon (15 ml) fresh parsley, chopped
Cheese and herb crust:
1 small baguette
2 tablespoons (30 ml) olive oil
1 tablespoon (15 ml) fresh thyme, chopped
2 tablespoons (30 ml) fresh parsley, chopped
85 g (3oz) Parmesan, grated
Method
1. Place the butternut squash in a large pan with
about 600 ml (1 pint) water and bring to the boil. Reduce the heat
and simmer for about 15 minutes until tender. Using a hand blender
or food processor, puree the pumpkin with the cooking liquid so
that you have a fairly thin puree.
2. Heat the olive oil in a large pan. Add the
onion, garlic and peppers and cook over a moderate heat for 5
minutes.
3. Add the basil, canned soup and canned beans.
Bring to the boil, stirring, and then simmer for 10 - 15 minutes.
Stir in the pumpkin puree, lemon juice and parsley. Spoon the bean
mixture into a baking dish.
4. To make the crust, cut the baguette into thin
slices and brush with olive oil. Arrange on top of the bean mixture
and scatter over the herbs and Parmesan.
5. Place the dish under a preheated hot grill for
4 - 5 minutes until the bread is golden brown and crisp.
For more information on canned food and for recipe ideas, visit
http://www.cannedfood.co.uk/
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