Microwave Adzuki and Date Casserole - 6 pts

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* Exported from MasterCook *

 

Microwave Adzuki and Date Casserole - 6 pts

 

Recipe By :Mr Falafel

Serving Size : 4 Preparation Time :0:00

Categories : LowFat (Less than 5%) Vegan

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large onion -- chopped

1 bulb fennel -- trimmed and chopped

1 red pepper -- de-seeded and sliced

2 zucchini -- trimmed and sliced

8 ounces adzuki beans -- soaked overnight (8 hours) and drained

2 teaspoons marmite -- or favorite salty bean paste

3/4 pint boiling water

1 Tablespoon unrefined sugar

1 Tablespoon tomato puree

4 ounces chopped pitted dates

Salt and pepper to taste

1 Tablespoon chopped fresh coriander -- or parsley

Zest of orange to garnish

 

 

Cook the onion together in a large covered microwave dish for 4-5 minutes on

full power, stirring once. Add the red pepper, courgettes and beans.

 

Dissolve the marmite in the boiling water and mix with the sugar and tomato

puree. Pour into the dish.

 

Add the chopped dates. Cover and cook for 10 minutes on 100% full power; then

stir, cover and cook for a further 20-30 minutes on 50% power until the sauce is

thickened and the beans are

cooked through.

 

Season to taste with the salt and pepper. Mix together the coriander/parsley and

orange zest and scatter over the dish just before serving.

 

Serves 4 as a main dish, 8 as a side dish.

 

 

Marmite is a yeast extract spread.

 

Description:

" 6 pts "

Source:

" Vegan-Food dot net "

S(Formatted by Chupa Babi):

" 02.05.08 "

Start to Finish Time:

" 0:45 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 321 Calories; 1g Fat (1.9% calories from

fat); 15g Protein; 69g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 338mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2

Fruit; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 4105 0 5737 0 0 0 0 0 0

 

 

 

 

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