- Food and Cooking
Cheap and Easy Vegetarian Recipe: Butter Bean and Quorn slow-bake
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
- 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
- Tip: don't peel the potatoes or apples until you are ready to use them because they turn brown quickly.
- Preheat the oven to 150C, 300F, Gas Mark 2
- Slice the potatoes into slices, place in a pan and cover with boiling water. Boil for 7 minutes and drain.
- Spray a pan or wok with 1 cal olive oil.
- Cook onion rings and quorn pieces by covering with a lid and 'sweating' until onions begin to soft.
- Add garlic and cook for 1 minute.
- Remove from the heat and add the beans. Mix well.
- Put vegetable stock in a pint jug and add the dried herbs, pepper and salt if you are adding it.
- Spray a casserole with 1 cal olive oil to prevent sticking.
- Layer half the potato slice on the bottom.
- Layer the sliced apples.
- Layer the bean mix.
- Add vegetable stock and herbs.
- Top with slices of potatoes.
- Cover with baking foil or a lid.
- Cook in the middle of the oven for a good 1 & half hours.
- Take the cover off and cook for 20 - 30 minutes until the top is brown.
Nutrition and Cost
Quorn Bacon x 100g
Butterbeans x 140g
Potatoes x 300g
Cooking Apple x 300g
FOR WHOLE DISH
FOR SINGLE SERVING
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
Health benefits of quorn
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.
Are you vegetarian or vegan
© 2012 Ann