Southwestern Bean Bake

Gluten Free
Health score
34%
Southwestern Bean Bake
40 min.
6
262kcal

Suggestions


Looking for a delicious and satisfying side dish that’s both gluten-free and packed with flavor? Look no further than this Southwestern Bean Bake! Perfect for family gatherings or casual weeknight dinners, this dish combines the hearty goodness of kidney and great northern beans with the vibrant flavors of stewed tomatoes and zesty salsa. Each bite is a delightful explosion of taste that will leave your guests asking for seconds.

Not only is this recipe easy to prepare, but it also comes together in just 40 minutes, making it a fantastic option for those busy evenings when you want something wholesome without spending hours in the kitchen. The addition of yellow cornmeal gives the bake a delightful texture, while the creamy milk and butter create a rich, comforting base that perfectly complements the beans.

With a caloric count of only 262 kcal per serving, this dish is a guilt-free indulgence that fits well into any healthy eating plan. Plus, it’s a great way to sneak in some extra protein and fiber, making it a nutritious choice for everyone at the table. So gather your ingredients, preheat your oven, and get ready to enjoy a mouthwatering Southwestern Bean Bake that will surely become a new favorite!

Ingredients

  • 15 oz kidney beans rinsed drained canned
  • 15 oz great northern beans rinsed drained canned
  • 14.5 oz canned tomatoes undrained canned
  • 0.5 cup salsa thick
  • 0.3 cup catsup 
  • 0.5 cup cornmeal yellow
  • 0.7 cup milk 
  • tablespoon butter softened
  • 0.3 cup spring onion sliced
  • 1.5 cups frangelico 

Equipment

  • bowl
  • sauce pan
  • oven

Directions

  1. Heat oven to 425°F. In 2-quart saucepan, heat beans, tomatoes, salsa and ketchup to boiling, stirring occasionally; remove from heat.
  2. Pour into ungreased 2-quart casserole.
  3. In medium bowl, stir remaining ingredients until soft dough forms; beat 20 strokes. Drop dough by spoonfuls onto bean mixture; spread to edge of casserole.
  4. Bake uncovered 20 to 25 minutes or until golden brown.

Nutrition Facts

Calories262kcal
Protein18.67%
Fat14.19%
Carbs67.14%

Properties

Glycemic Index
38.08
Glycemic Load
11.22
Inflammation Score
-7
Nutrition Score
15.929565212001%

Flavonoids

Kaempferol
0.06mg
Quercetin
0.53mg

Nutrients percent of daily need

Calories:261.77kcal
13.09%
Fat:4.31g
6.63%
Saturated Fat:1.2g
7.52%
Carbohydrates:45.86g
15.29%
Net Carbohydrates:35.55g
12.93%
Sugar:8.89g
9.88%
Cholesterol:3.25mg
1.08%
Sodium:541.04mg
23.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.75g
25.51%
Fiber:10.3g
41.22%
Manganese:0.75mg
37.39%
Phosphorus:262.24mg
26.22%
Magnesium:93.99mg
23.5%
Folate:93.7µg
23.43%
Potassium:813.59mg
23.25%
Copper:0.4mg
20.07%
Vitamin B1:0.29mg
19.6%
Iron:3.47mg
19.3%
Vitamin B6:0.39mg
19.3%
Vitamin K:16.48µg
15.7%
Calcium:126.82mg
12.68%
Vitamin B2:0.2mg
11.95%
Vitamin C:9.4mg
11.4%
Vitamin B3:2.28mg
11.39%
Zinc:1.68mg
11.22%
Vitamin E:1.44mg
9.59%
Vitamin A:471.52IU
9.43%
Selenium:5.7µg
8.14%
Vitamin B5:0.71mg
7.13%
Vitamin B12:0.15µg
2.48%
Vitamin D:0.3µg
1.99%