• Low GI Books
  • Low GI Cookbooks
  • Low GI Diet
  • Low GI Foods
  • Low GI Meals
  • Low GI Recipes
  • What is Glycemic Index?

Low GI Health - Low GI Food Lists │ Low GI Diet │ Low Glycemic Recipes

Low GI Foods & Glycemic Index for Healthy Living

  • Home
  • About
  • Contact
  • Shopping

Chilli Bean and Tomato Casserole

March 16, 2009 By 4dm1n Leave a Comment

Chilli Bean and Tomato CasseroleThere’s nothing more inviting on a cold winter’s night than a good low gi chilli casserole – rich in flavours and incredibly satisfying. The best thing … is it’s easy to prepare with just a few handy staples from the pantry – a must for any low glycemic diet!.

Serves: 4
Prep time: 1o minutes
Cook time: 40 minutes

2 cans.red kidney beans
1 can 4 bean mix
2 cans peeled tomatoes
1 tbsp. extra-virgin olive oil
1 large diced onion
2 clove garlic, peeled and minced
1 large capsicum
2 Massel pure vegetable stock cubes to makes 1 litre of stock
¼ tsp dried chilli (or to taste)
1 tsp. cumin
¼ tsp. cayenne pepper (or less)
1/2 apple
salt and pepper to taste
2 tbsp fresh parsley

Drain and rinse the beans.
Heat the oil in a stockpot over medium heat. Sauté the onion, garlic and capsicum for 5–7 minutes.
Add the vegetable stock, beans, apple, herbs and spices. Cover and simmer for approximately 45 minutes or until the beans are tender and the liquid thickens slightly.

Serve topped with a dollop of natural yoghurt and fresh parsley. Accompany with brown or wild rice  and fresh salad. Low GI Heaven – add it to your low GI recipe collection! Enjoy!

CLICK HERE to find more of Everything LOW GI

Filed Under: Low GI Recipes Tagged With: chilli bean and tomato casserole, Low Gi, Low GI Diet, Low GI Foods, Low GI Meals, Low GI Recipes, Low Glycemic Diet

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Featured Videos

diabetes-breakthrough

LOW GI BOOKS

Gabriel Method Weight Loss

Gabriel Method Weight Loss

The Gabriel Method – A MUST READ! – Practical and Inspiring.   New … Read More

Low GI Diet 12-Week Action Plan

Low GI Diet 12-Week Action Plan

The Low GI Diet - 12 Week Action Plan is a healthy, low glycemic index, … Read More

The New Glucose Revolution

The New Glucose Revolution

If you're health conscious, seeking weightloss, or looking for an in depth … Read More

Read More Posts From Low GI Books

Full Name
Email *
optin1
optin2

Return to top of page

Copyright © 2014 Low GI Health · Disclaimer