Rhubarb, Pomegranate Bean Casserole
by Cathy ConnallyRhubarb, Pomegranate Bean Casserole
Rated 5 stars by 1 users
Category
Dinner
Servings
6
Calories
216
This blend of cultures and flavours takes cues from Sicily, Persia and Mexico and brings together a unique melding of flavours.
Flavours: A balance of tart, sweet, mint and smoky notes with a nice thick texture hits all the requirements for comfort food.
Benefits: Gluten-free, oil free, zero cholesterol and 90% lower in sodium and saturated fat than the traditional recipe, this one packs loads of fibre, protein and potassium for a healthy alternative.
Yield: 6 servings
Total Time: 1 hour 30 minutes
Equipment: Mixing bowl, large pot, small pot, frying pan
Author:Cathy Connally
Ingredients
- 12 oz (336 g) parsley, chopped fine, stems and all
- 5 oz (140 g) fresh mint, chopped fine, stems and all
- 1 large purple onion (150 g), diced fine
- 2 tsp turmeric
- 1-2 tsp tamari
-
45 oz (1260 g) refried beans (purchased or see Refried Bean recipe)
- 4 medium stalks (200 g) rhubarb, fresh or frozen, sliced (see note)
- 2 tsp maple syrup (optional)
- ¼ pomegranate seeds plus extra for serving
- 6-8 extra mint leaves for serving
Directions
- Heat a large pot on medium high heat, add 1-2 tsp water. When they sizzle, add the chopped herbs and sauté gently for 1-2 minutes until fragrant. A one more tsp as needed to be sure they don’t burn. Set aside.
- In a small frying pan, add 1-2 tsp tamari and diced onions and sauté for 5-8 minutes until glassy. Add one more tsp of water to as needed to prevent burning. Add onions to pot with herbs and mix. Add turmeric and cook for 1 minute. Set aside frying pan.
- Add the refried beans to the pot and mix. Simmer for 15 minutes.
- In the frying pan set aside, add 2-3 tsp water and place fresh rhubarb pieces into the pan with maple syrup. Cook for 2-3 minutes and move the pieces gently. Set aside for serving.
- Note: if using frozen rhubarb, do not cook it as it is fragile, just defrost for 15 minutes and place in a bowl and pour maple syrup (if using) over the cut rhubarb pieces. Add the rhubarb to top of the beans right before serving, the warm beans will heat up the defrosted rhubarb.
- Serve by itself or over rice and garnish with torn mint leaves, pomegranate arils.
Nutrition
Calories 216, Fat 1.7 grams, Saturated Fat 0.3 grams, Cholesterol 0 milligrams, Carbs 39.3 grams, Fiber 12.6 grams, Protein 14.4 grams, Sugar 4.2 grams, Sodium 155 milligrams