Photo: Joseph Gonzalez
Estimated Nutrition (whole recipe, rough)
649
Calories
24g
Protein
25g
Fat
87g
Carbs
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Vegetable | 1 tbsp (14g) | 120 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Red Kidney Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 can red kidney beans, drained.
- (the mid-sized can)
- 1 can chick peas, drained. (same
- size)
- 2 can tomatos (larger sized
- cn ..16_oz/_500_ml, i think)
- 1 green pepper, chopped
- 1 large onion, diced
- 1 each garlic cloves to taste
- 2 to 3 cups frozen vegetables.
- (i used corn)
- 1/2 to 1 cup grated ff cheese
- (optional)
- 1 each cooked couscous or other
- grain of choice
- =
Directions
1
Combine all ingredients in large casserole dish, and bake in 400f oven for 45 mins. You may add ½- 1 cup grated ff cheese the last ten minutes of cooking, but i don"t think it really needs it. Serve over couscous (or any other grain you like) it was rather liquid, next time, i think i will drain the tomatoes, reserving liquid, and adding until it "looks right"
Recipe sourced from
fandom