Nutritional Info

Nutrition Facts

Serving Size 1 (95g)

Calories 256
Calories from Fat 112 (44%)
Amount Per Serving %DIV
Total Fat 12.4g 19%
Saturated Fat 4.5g 23%
Monounsaturated Fat 6g
Polyunsaturated Fat 1.9g
Trans Fat 0.0g
Cholesterol 17.3mg 6%
Sodium 162.3mg 7%
Potassium 47.6mg 1%
Total Carbohydrate 28g 9%
Dietary Fiber 1.4g 6%
Sugars 3.9g
Protein 6.5g 13%

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Recipe Description
Cans of navy, kidney or other beans are good to keep on hand.  They are rich in soluble fiber, the type that helps reduce cholesterol levels, and are also a useful source of calcium.
Prep time
25 min
Cook time
45 min
Ready In
1 hr 10 min

Ingredients

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Serves To:USMetric
1 Tablespoon(T)  olive oil
2   eggs, separated
5 Tablespoon(T)  whole milk
1/2 Teaspoon(t)  baking powder
1/4 Teaspoon(t)  salt
1/2 Cup(c)  cornmeal
1/2 Cup(c)  pastry flour
1 1/3 Cup(c)  cheddar cheese, grated
15 Ounce(oz)  mixed navy and kidney beans, rinsed and drained
1 Tablespoon(T)  mild mustard
3 Tablespoon(T)  demerara (raw) sugar
2 Tablespoon(T)  dark soy sauce
1 Cup(c)  vegetable stock
14 Ounce(oz)  tomatoes, chopped
2 Clove(clv)  garlic, peeled and finely chopped
1   small onion, finely chopped
1 Tablespoon(T)  olive oil

Preparation

Heat 1 tablespoon of the oil in a saucepan.  Add the onion and garlic and cook for 5 minutes until soft.  Add the tomatoes, stock and soy sauce.  Bring to a boil, then reduce to a fast simmer and cook for about 15 minutes, or until the sauce begins to thicken.  Add the sugar, mustard, and mixed beans.  Continue to cook for a further 5 minutes, until the beans are hot.  Preheat the oven to 400 degrees F.  Meanwhile, make the topping.  Mix the flour, cornmeal, salt, baking powder, milk, egg yolks, oil and half of the cheese in a bowl.  Beat together to make a fairly stiff batter, adding a little extra milk if necessary.  Beat the egg whites in a clean bowl until stiff, then, using a metal spoon, fold carefully into the batter.  Transfer the beans to a shallow ovenproof dish and spoon over the topping.  Sprinkle over the remaining cheddar cheese and cook for 20 minutes, until the topping is golden brown and well risen.

Additional notes

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