Bean and Tomato Casserole
This is a quick, easy, and delicious meal to cook.
Combining tomato and beans will give you maximum impact on your health.
Tomato contains an excellent source of vitamin C, A, and B complex vitamins, potassium, and phosphorus. Tomatoes also contain other phytonutrients that fight diseases, such as zero-carotene, phytoene, and phytofluene.
Tomatoes contain lycopene. Lycopene enhances the activity of liver enzymes that metabolize and detoxify potentially harmful chemicals. Research has shown that lycopene shields against environmental and food toxins. Lycopene also supports vascular health and is a natural cancer-fighting agent.
What happens if you add beans and make your casserole dish?
Beans improve heart health. Beans contain magnesium, iron, zinc, and potassium, especially red kidney beans.
Phytonutrients in beans, such as diosgenin, inhibit cancer cells from multiplying. In beans, there are essential enzyme-enhancing minerals called molybdenum.
Molybdenum is responsible for detoxifying sulfides.
Maybe it’s just me. But getting these health benefits with a quick combination of tomato and bean casserole?
No added oils or cheese, just a tomato combination, and you enjoy a tasty bean and tomato casserole recipe.
Bean and Tomato Casserole
Ingredients
- 1 onion finely chopped
- 2 tomatoes skinned, and finely chopped
- 225 grams beans (wwhite, kidney, pinto, or fava beans)
- Salt and pepper
- chpped fresh basil, or oregano.
Instructions
- Saute fresh onion until translucent without oil.
- Add tomatoes and cook for 5 minutes.
- Remove from heat and add remaining ingredients, then pour into a casserole covered with baked paper.
- Bake in a moderate oven at 180 degrees Centigrade for 30 minutes. Bon Appetit
