By Victoria Dagnan
Microwave Pork and Kidney Bean Casserole
4 steps
Prep:5minCook:30min
Bursting with flavour, this vibrant meal can be made with minimal equipment. The addition of kidneys beans and vegetables adds protein and fibre. Pictured here with Butter Bean and Truffle Oil Mash.
Updated at: Thu, 17 Aug 2023 05:13:23 GMT
Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
26
High
Nutrition per serving
Calories537.5 kcal (27%)
Total Fat19.9 g (28%)
Carbs58.4 g (22%)
Sugars8.9 g (10%)
Protein33.7 g (67%)
Sodium279.6 mg (14%)
Fiber14.1 g (50%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
15gbutter
unsalted
1brown onion
peeled and diced
0.5vegetable stock cube
150mlwater
boiling
425gpork leg
extra lean, diced
1can chopped tomatoes
220gGreen beans
trimmed and cut into bitesize peices
1 cankidney beans
drained and rinsed
1 heaped tablespoontomato paste
1 teaspoonsmoked paprika
½ teaspooncumin
½ teaspooncinnamon
1 teaspoonmixed herbs
Instructions
Step 1
Add the butter and chopped onion to a large microwavable bowl. Cover, and cook on high for 4 minutes.
Step 2
Dissolve the stock cube in 150ml of boiling water.
Step 3
Add all of the ingredients to the bowl, stir well. Cover and cook on medium power for 25-30 minutes. Stirring every ten minutes.
Step 4
Once cooked, divide into four bowls and serve with mashed butterbeans, potatoes, rice or pasta.
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