Mexican Bean Casserole



I came across a bean casserole on the net recently I tweaked a bit to come out with a tasty result.  As legumes are carb-y, I can’t afford to indulge in recipes like this very often, but occasionally will do so when we have a special occasion or BBQ.  I served these with some grilled pork ribs.  I think the leftovers are going to be reinvented with a pound of ground meat browned and placed on top with a final topping of some cheese for a full dinner casserole.   This dish is not acceptable until the legumes rung of Atkins Phase 2 OWL.


5 slices bacon chopped coarsely

3/4 c. red bell pepper, diced

1 jalapeno, seeded and chopped fine

1 small can green chiles

1 tsp. tomato paste

1 clove minced garlic

3 oz. chopped onion

½ c. grated carrot

½ c. diced celery

1 can small red beans, drained (These are not pinto beans!  I use Goya brand)

1 can black soy beans (I use Eden brand.  These are NOT regular black beans, folks), with their juice

1 tsp. ground cumin

1 tsp. ground coriander

DIRECTIONS:  Brown bacon in non-stick skillet.  Add all vegetables and garlic and saute until completely tender.  Add drained small red beans and undrained can Eden black soy beans.  Add spices.  Stir well and pour into greased casserole dish.  Pop into 350º oven for for 15-20 minutes to let flavors blend.

NUTRITIONAL INFO: Serves 8, each serving contains:

147 calories

6.23 g  fat

14.5 g  carbs, 6.6 g  fiber, 7.9 g  NET CARBS

11.2 g  protein

367 mg sodium


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