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.
Greek Yogurt Berry Ice Cream
Easy. Simple. Sweet And….high in protein! This bariatric friendly “ice cream” only has 3 main ingredients. Let’s show you how to make this!
Chicken Jalapeño Salad
Imagine this: juicy chicken with a kick of jalapeño flavor. Add some refreshing cucumber and carrots to the mix and there you have it: the base of this simple chicken salad.
Eggplant Boats with Chicken and Cheese
How to make a recipe that has both protein and fiber? How about these eggplant “boats”. They’re quick, easy and nutritious too. Click here to see how to make them!
Low-Sugar Chocolate Brownie
Ah finally! An alternative to brownies without the added sugars. Satisfy your sweet tooth the bariatric friendly way and click here to go straight to the recipe!
Zucchini Cups with Eggs
If you haven’t tried these zucchini cups then you’re seriously missing out! They’re simple. They’re quick. And they’re nutritious. Find out how to make this cute mini-meal today!
Cottage Cheese Ice Cream with Melon
Take a spoonful of this dreamy ice cream and experience the cool, refreshing melon flavors dancing on your taste buds. It’s time to dive into a bariatric-friendly ice cream experience that’s both delicious and nourishing. Enjoy the sweetness of success, one scoop at a time!
Fava Bean “Popcorn”
Discover a unique take on popcorn with this surprisingly crunchy recipe. We’ve transformed traditional popcorn using canned fava beans and a blend of flavorful seasonings. If you’re looking for a satisfying and nutritious snack option, click through to unlock this innovative snack!
Greek Yogurt Pancakes with Spinach
Discover a wholesome twist on classic pancakes with our Bariatric-Friendly Green Pancakes recipe! Click through to find the full recipe. Let’s make breakfast an exciting part of your bariatric adventure!
“Big Mac” Tacos
Craving the nostalgic flavors of a Big Mac but need a bariatric-friendly twist? Look no further! Our Big Mac Taco recipe combines the best of both worlds into a high-protein delight. Picture juicy seasoned beef, crisp lettuce, tangy pickles, and a special sauce, all wrapped in a small wrap. Get ready to take your taste buds on a flavorful journey and click through to discover the mouthwatering recipe!
Chaffles with Mozzarella and Pickles
Whether you’re craving a savory or sweet option, the versatility of chaffles allows for endless culinary adventures. Let’s show you how to make this 4-ingredient master piece!