Three-bean casserole

2floz/50ml rapeseed or other vegetable oil
1lb2oz/500g onion, chopped
1lb/450g potato, diced
1lb/450g carrot, diced
1lb5oz/600g skinned tomatoes, chopped
2 1/2 tsp oregano
3 bay leaf
2 1/2 pints/1.4L vegetable stock
5oz/140g spring greens, chopped
3 x 400g cans mixed beans
1oz/30g cornflour
salt and pepper to taste

1. Saute onion in oil for a few minutes. Add the potato, carrot, tomatoes, oregano, bay leaf and vegetable stock. Mix cornflour with 2 tbsp water.
2. Simmer for 10 minutes then add the spring greens, drained mixed beans and cornflour mixture. Simmer for a further 15 minutes or until the vegetables are cooked. Add more water if required. Season to taste with salt and pepper and serve with dumplings.
Note. In order to provide 12g protein per serving, the three-bean casserole should be served with dumplings.

Low-fat

Typical values per serving
Protein 8g, Fat 4.5g, Carbohydrate 33g, Energy 152 kcal, Fibre 7g, Saturated fat 0.5g, Calcium 71 mg, Iron 2.8 mg

Recipe serves 10 people

Code
oz = ounce
lb = pound
g = gram
kg = kilogram
tsp = teaspoon
dssp = dessert spoon
tbsp = table spoon
fl oz = fluid ounce
ml = millilitre
L = litre