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Tips
Substitute 1 cup (250 mL) dried beans, soaked, cooked and drained, for the canned beans, if desired. If you have a slow cooker, use it to prepare dried beans for use in this recipe. Soak the beans, either overnight or using the quick-soak method. In a slow cooker, combine 1 cup (250 mL) soaked beans, drained, and 3 cups (750 mL) water. Cover and cook on Low setting for 8 to 10 hours. For convenience, cook the beans overnight, drain and refrigerate until ready to use.
Dietitian's Message
Although a rich source of vegetable protein, beans do not contain the full range of essential amino acids to be classified as a «complete» protein. Strict vegetarians must ensure they eat adequate amounts of grains and cereals, seeds and nuts and, if appropirate, dairy products and eggs, in addition to legumes
Nutrients per serving
| Calories |
317 |
| Fat |
6.8 g |
| Saturated Fat |
2.4 g |
| Sodium |
659 mg |
| Protein |
12 g |
| Carbohydrate |
59 g |
| Fiber |
11 g |
Very High in: vitamin C, thiamine, niacin, vitamin B6, folacin, magnesium, iron, fibre
High in: vitamin A, riboflavin, pantothenic acid, calcium, zinc