Cajun Bean Casserole

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Cajun Bean Casserole

Source: Orgran Everyday Health

 

 

2 cups cooked baby lima beans

8 tsp olive oil

8 tsp Cajun spice mixture (see below)

2 red onions, chopped

1 red capsicum (bell pepper), chopped

2 garlic cloves, crushed

one 400 g (14 oz) tin diced tomatoes

8 tsp chopped fresh basil

4 tsp tomato paste

1 cup Orgran All Purpose Crumbs (-OR- dry GF bread crumbs)

1 cup stock

8 tsp nutritional (savoury) yeast

8 tsp chopped fresh parsley

seasoning to taste (salt, pepper etc.)

 

 

1. Place the olive oil in a large saucepan and heat. When really hot

add the chopped onion and chopped capsicum (bell pepper). Stir often

until the onion and capsicum (bell pepper) start to soften then turn

onto low.

 

2. Add the crushed garlic and the Cajun spice then saute for another

few minutes.

 

3. Stir in the diced tomatoes, chopped basil and 1/2 cup stock.

 

4. When this has come to the boil, add the tomato paste and simmer for

another 5 minutes. Add more stock if it seems too dry and add your

seasoning at this point.

 

5. Remove from the heat and stir in the cooked lima beans then allow

to sit while you prepare the topping.

 

6. Place the crumbs in a small mixing bowl and stir through the

nutritional yeast and parsley. Add 1/2 cup stock. Leave to sit for a

few minutes to allow the crumbs to soften.

 

7. Place your bean mix in a casserole dish then sprinkle the topping

over it. Using a moist spoon press the crumb mixture into the top of

your casserole mix.

 

8. Cover and place in a preheated 180 C (350 F) oven and cook for 30

minutes. Serve with a green salad or coleslaw.

 

 

 

 

 

Cajun Spice

 

 

2 tsp paprika

2 tsp ground black pepper

1 tsp crushed chilli

1 tsp dried thyme

1 tsp dried oregano

1/4 tsp dry mustard powder

 

 

1. Mix all your spices together in a small bowl.

 

2. Transfer to a clean dry far and store.