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Italian Vegetable Bake with Beans

10/22/09

  12:49:00 am, by Airycat   , 285 words  
Categories: Uncategorized

Italian Vegetable Bake with Beans

The original recipe I adapted this from had no beans (except the green beans) and had okra. The okra tastes wonderful in this with or without the extra beans. Mushrooms taste good in it, too. The nutritional information is for the recipe as it's printed here.

Ingredients

    o 1 can (28 oz.) whole tomatoes
    o 1 medium onion, sliced
    o 1/2 lb. fresh green beans, sliced
    o 3/4 cup finely chopped green pepper
    o 2 tablespoon lemon juice
    o 1 teaspoon chopped fresh basil, or 1 teaspoon dried basil, crushed
    o 1-1/2 teaspoon chopped fresh oregano leaves, or 1/2 teaspoon dried oregano, crushed
    o 3 medium (7" long) zucchini, cut into 1" cubes
    o 1 medium eggplant, pared and, cut into 1" cubes
    o 2 tablespoon grated parmesan cheese
    o 1 can black Beans, drained and rinsed
    o 1 can Chickpeas (garbanzo beans), drained and rinsed
    o 1 can White beans, drained and rinsed

Directions

1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, beans and herbs. Cover and bake at 325º F for 15 minutes.
2. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
3. Sprinkle top with parmesan cheese just before serving.

Yield: 25 servings--Serving Size: 1/2 cup






Nutrition Facts
Servings Per Recipe: 25
Serving Size: 1 serving

Amount Per Serving
Calories 61.3
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 110.4 mg
Potassium 147.7 mg
Total Carbohydrate 9.3 g
Dietary Fiber 3.1 g
Sugars 1.1 g
Protein 2.9 g

Vitamin A 2.6 %
Vitamin B-12 0.0 %
Vitamin B-6 5.5 %
Vitamin C 15.8 %
Vitamin D 0.0 %
Vitamin E 0.4 %
Calcium 2.3 %
Copper 3.2 %
Folate 7.7 %
Iron 4.8 %
Magnesium 3.8 %
Manganese 8.7 %
Niacin 1.1 %
Pantothenic Acid 1.1 %
Phosphorus 3.4 %
Riboflavin 1.3 %
Selenium 0.9 %
Thiamin 3.0 %
Zinc 2.1 %



*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.




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