Cheena's Red Kidney Bean Caserole

A simple one-dish bake that is bursting with flavor and nutrition.  I created this vegetarian dish when I was trying to incorporate good carbohydrates into our lives, eat nutritiously and refrain from eating refined carbohydrates.  Served with a salad or any vegetables of your choice it is filling and is a complete meal.

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Ingredients

Red kidney beans (28 oz can)
2 onions finely chopped
3-4 cloves of garlic, finely chopped
1 inch piece of ginger finely chopped or minced
1 heaped teaspoon cumin
1/4 cup mayonnaise (you can use a light version)
2 eggs lightly beaten
2 tablespoons of hot sauce (sriracha), or green chillies to taste
Juice of half a lime
1/4 cup grated Parmesan cheese
salt and pepper to taste.

some of the ingredients

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Method  

Preheat the oven to 375 F.
Rinse and drain the kidney beans. Put into a large bowl. With your hands gently mash the beans. Do not make a complete mash, leave some whole. This allows the flavors to get right through the beans and still give the dish some texture. Add all the ingredients except the Parmesan cheese. Mix well with a fork.  Add the Parmesan last and mix well.  Put the mixture into a greased baking dish . I used a 2.5 qt Pyrex dish, and baked for about 20-30 minutes until nicely browned and starts to leave the sides of the dish.  Do not over-bake.  Sprinkle some Parmesan on top and serve.

Serves 8 large portions
Nutrition information per serving:  calories 8.8/ total fat 8.3 g/ cholesterol 71.9 mg/ total carbohydrates 18.5 g (dietary fiber 5.7 g)/ protein 9.8 g

smash the beans gently with your hands

add all ingredients and mix well

Put mixture in a dish and bake per instructions

Remove when browned