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Three Bean Bake Recipe

Looking for an easy Three Bean Bake recipe? Learn how to make Three Bean Bake using healthy ingredients.


Submitted by cheryldawn1964

Makes 12 servings



delicious, satisfying and healthy ... very easy to make.

Recipe Ingredients for Three Bean Bake

19 oz Unico Red Kidney Beans
14 oz Unico Lima Beans
14 oz no name beans with real maple syrup
1 cup, chopped Onions
1 cup, chopped Peppers, Sweet, Green
2 clove Garlic
1 tbsp Vegetable Oil, Canola
15 grams Wheat Flour, White, All-purpose, Enriched, Unbleached
2 tbsp Molasses, Blackstrap
1 tbsp Soy Sauce
0.5 tsp Ginger, Ground
0.13 Teaspoon Chilli Powder

Recipe Directions for Three Bean Bake

  1. 1. preheat oven to 325F

  2. 2. combine beans in a 2 liter casserole dish and set aside ( remember to rinse the kidney and Lima beans well to get rid of excess salt)

  3. 3. in a larger skillet heat the oil saute onion and peeper until onion is translucent

  4. 4. stir in flour , then add in molasses, soy sauce, ginger and chili powder. Bring to a boil. Pour over beans and stir lightly.

  5. 5. cover and bake for 1 hour on middle rack of oven. Uncover and bake for another 30 minutes or until thick.

  6. 6. a serving is 2/3 to 1 cup

Categories

Beans, Main Dish, Bake, Vegetarian

Nutrition Facts
Serving Size 144.7g
Amount Per Serving
Calories
136
Calories from Fat
17
% Daily Value*
Total Fat
1.9g
3%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Sodium
372mg
15%
Potassium
225mg
6%
Total Carbohydrates
24.4g
8%
Dietary Fiber
4.9g
20%
Sugars
6.0g
Protein
6.2g
Vitamin A 1% Vitamin C 20%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
82% confidence
B
  Good points
  • Very low in saturated fat
  • High in dietary fiber
  • High in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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