Introduction
About this Recipe
Beans are legumes. And legumes are an excellent source of protein and fiber – keeping you full longer after bariatric surgery.
Use canned beans to save time so you don’t have to cook them in advance.
Curious to see how to make this quick bean casserole? Let’s get started!
Yields:
4x 4 oz dishes
Ready In:
30 minutes
Nutritional facts per serving:
93 calories
6.1 g protein
4.1 g fat
6.3 g carbs
3.0 g fiber
Ingredients
- 1 tbsp olive oil
- 1/4 small onion, finely chopped
- 1 tsp minced garlic
- 4 oz (120 g) canned kidney beans
- 1 tbsp chopped tomatoes
- 1 tbsp ricotta cheese
- 8 oz (250 ml) bone broth
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp ground black pepper
- 1/4 tsp cumin powder
- 1/4 tsp cinnamon powder
- Salt to taste
Toppings:
– Greek yogurt
– Grated cheese
– Cilantro
For this recipe, you can use any type of legume of your liking. Here are some examples to give you an idea:
- Pinto beans
- Cannellini beans
- Lentils
- Chickpeas
- Black beans
- Garbanzo beans
Of course, you can use dried beans as well. Make sure to cook them thoroughly before adding them to this casserole.
Toppings that go well with this dish are:
- Grated cheese
- Scallions
- Chopped jalapeños
And here are some things to keep in mind after bariatric surgery when making this recipe:
- Omit the onions, garlic and lime juice if you’re newly post-op and can’t tolerate these foods just yet.
- Adjust the portions to your own needs, as always.
- Omit the ricotta if you’re looking for a vegetarian option.
Step by Step Instructions
Step 1
In a pan, add the olive oil over medium-high heat.
Step 2
Add the onion, garlic, beans, tomatoes, bone broth and ricotta. Simmer over low-medium for 20 minutes while adding the herbs and spices.
STEP 3
Remove from heat and top with grated cheese.
STEP 4
Place in preheated oven or air fryer on 350F (180 C), about 6 minutes or until cheese is melted.
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