Bean Casserole with Pizza Topping

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Adapted from Eating for sustained energy 1 page 74


5 ml oil

2 onions, chopped

2 green peppers, chopped

410 gm tom brown or sugar beans

250ml, cooked brown rice

60 ml chopped parsley.

2 thin slices of fresh brown bread, crumbed

2 eggs, 1 whole and 1 egg white only

125 ml plain, low fat, yoghurt

Salt and pepper

3 tomatoes, thinly sliced

60 gm mozzarella cheese, grated (any white pizza cheese will work)

30 ml Parmesan grated (optional)

2 ml dried origanum

1 ml dried basil

5 ml oil


Preheat the oven to 180c

Heat the oil and saute the onion and green pepper until soft. Set aside.

Drain the beans and mix with the rice, parsley, bread crumbs, onion and green peppers

Beat egg and yoghurt together and season

Add the bean mixture, Mix well

Spoon into a greased ovenproof dish and spread evenly

Cover with tomato slices and grated cheese

Sprinkle with the herbs and the extra oil.

Bake for 25 minutes or until the cheese is bubbling.