ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Cheap and Easy Vegetarian Recipe: Butter Bean and Quorn slow-bake

Updated on September 21, 2014
Butterbean and quorn casserole
Butterbean and quorn casserole

Healthy Vegetarian Recipe

As a vegetarian I am always inventing new recipes that are low in fat and high in taste. This page features a tasty, attractive vegetarian dinner recipe that is also extremely low in fat so is ideal for anyone who is weight watching. It is attractive enough to form the centre at any dinner party. The recipe includes healthy quorn and butter beans, both excellent sources of protein - a must for a healthy vegetarian diet.

One of the reasons this recipe works so well is because it cooks slowly over a long time allowing all the flavours to blend. This recipe serves 3, but as I live alone, I tend to divide it into individual portions and freeze the 2 I don't eat immediately. This gives me healthy meals that only need to be reheated and served. You can read more of my ideas of cooking for one in this article: Cooking for one

Image credit: 'Butter bean Casserole' by the author of this page AnnMackieMiller

Preparation and Cooking Time

  • Prep time: 20 min
  • Cook time: 1 hour 40 min
  • Ready in: 2 hours
  • Yields: 3

Ingredients

  • 1 cal spray olive oil
  • 2 red onons, cut into rings
  • 3 cloves of garlic - crushed
  • 100 gr grams quorn bacon rashers, cut into small pieces
  • 1 tin butter beans in water, drain and rinse
  • 300 gr potatoes, cut into slices
  • 300 gr cooking apples, cut into slices or rings
  • 1 teaspoon dried tyme
  • 1 teaspoon dried sage
  • 1 teaspoon oregano
  • black pepper
  • 1 pint vegetable stock (broth)
  • salt to taste

Take a minute to take the poll

Cast your vote for Butter bean and quorn casserole

Instructions

  1. Preparations
  2. Tip: don't peel the potatoes or apples until you are ready to use them because they turn brown quickly.
  3. Preheat the oven to 150C, 300F, Gas Mark 2
  4. Slice the potatoes into slices, place in a pan and cover with boiling water. Boil for 7 minutes and drain.
  5. Spray a pan or wok with 1 cal olive oil.
  6. Cook onion rings and quorn pieces by covering with a lid and 'sweating' until onions begin to soft.
  7. Add garlic and cook for 1 minute.
  8. Remove from the heat and add the beans. Mix well.
  9. Put vegetable stock in a pint jug and add the dried herbs, pepper and salt if you are adding it.
  10. Spray a casserole with 1 cal olive oil to prevent sticking.
  11. Layer half the potato slice on the bottom.
  12. Layer the sliced apples.
  13. Layer the bean mix.
  14. Add vegetable stock and herbs.
  15. Top with slices of potatoes.
  16. Cover with baking foil or a lid.
  17. Cook in the middle of the oven for a good 1 & half hours.
  18. Take the cover off and cook for 20 - 30 minutes until the top is brown.

Nutrition and Cost

Ingredient
Calories
Fat
Protein
Cost
Quorn Bacon x 100g
42
1.8g
3.9g
£1.79
Butterbeans x 140g
120
1g
7g
62p
Red onion
7
0
1g
25p
Garlic
3
2g
 
5p
Potatoes x 300g
258
0.3g
5.1g
25p
Cooking Apple x 300g
120
0.3g
0.9g
44p
 
 
 
 
 
FOR WHOLE DISH
550
2.6g
17.9g
£3.40
FOR SINGLE SERVING
183
0.86g
5.9g
£1.13
1 cal olive oil and herbs from your stock cupboard

Beans

beans
beans | Source

Health Benefits of Butter Beans

Butter beans belong to the bean family, a legume, a plant based food. They are one of the healthiest and cheapest foods you can eat. Research suggests you add around 3 cups of beans or pulses to you diet every week to maintain ideal health.

Butter beans are:

  • high in protein and low in saturated fats
  • high in fiber to promote a healthy bowel
  • high in folate
  • acid, minerals such as iron, manganese, iron, phosphorus and copper. And high in vitamins the Vitamin B complex, Vit C and Vit K.
  • high levels of antioxidants, those nutrients that fight free radicals that cause diseases such as cancer and also ageing. You can read about Antioxidants and Free Radicals here.
  • these are a slow release food: this is not only great for reducing craving as it keeps you feeling fuller longer, it helps to control diabetics and prevents heart disease.
  • the unsaturated fat and the water soluble fibre help to reduce cholesterol levels.

Teddy loves butterbean casserole

butterbean casserole
butterbean casserole | Source

Health benefits of quorn

healthy eating

A vegetarian diet is generally very healthy but one thing one needs to be aware of is of ensuring one gets enough protein. Meat eaters get their protein from meat and fish, vegetarians from things like cheese and eggs if they are not vegan and beans and pulses. Quorn is a meat substitution made from a type of mushroom like fungi. It is classed as a microprotein and is very high in protein and much lower in fat than meat. Like beans, it is high in water soluble fiber which promotes bowel health and helps to lower levels of cholesterol in the blood to prevent heart disease, diabetes and strokes. Quorn is a paste that is made into numerous meat substitute that comes in various guises including mince, 'chicken' pieces and bacon-like rashers. It is high in amino acids but not in minerals or vitamins.

Read more about Health benefits of quorn

Slow cookers - kitchen equipment

Slow cookers are ideal for cooking casseroles such as this recipe. Any recipe can be adapted to slow cooking. For this recipe simply put all the ingredients except the beans in the slow cooker, add less stock say ... and cook for 3 hours on high or 6 hours on low. Add the beans and cook on low for half an hour before you serve it.

The advantages of slow cooking

Vegetable Casserole Slow Cooker Recipe

Are you vegetarian or vegan

See results

© 2012 Ann

Review - Have You Enjoyed Your Visit

    0 of 8192 characters used
    Post Comment

    • Monika Weise profile image

      Monika Weise 4 years ago from Indianapolis, IN USA

      I'll have to make this with my daughter. We're not vegetarians, but we try to eat mostly veggies.

    • debnet profile image

      Debbie 5 years ago from England

      I once got extremely sick after eating quorn so the thought of it kind of makes me feel yucky. I might try this with real bacon though ... sorry Annie!! :)

    • profile image

      anonymous 5 years ago

      the vegan poster is awesome! would be great in the kitchen.

    • profile image

      tasos30fullou 5 years ago

      i loved it this lens

    • krakensquid profile image

      krakensquid 5 years ago

      Great work! :)

    • profile image

      shoefiend 5 years ago

      great lens i loved it

    • Richard-H profile image

      Richard 5 years ago from Surrey, United Kingdom

      Sounds delicious, as well as being healthy!

    • profile image

      anonymous 5 years ago

      @BarbRad: good poing Barb - I shall try to add them

    • BarbRad profile image

      Barbara Radisavljevic 5 years ago from Templeton, CA

      You show crock pots for sale, but I missed the crock pot instructions in the recipe. Did i miss something here?

    • profile image

      burntchestnut 5 years ago

      That veggie poster was cute! And I learned something new today - I have never heard of Quorn before. Sounds interesting.

    • WriterJanis2 profile image

      WriterJanis2 5 years ago

      Your casserole sounds delicious.