Ingredients and Weight:
- 200g dried mixed beans (such as red, green, and yellow beans)
- 200g fresh or frozen corn kernels
- 1 large carrot, chopped into cubes (about 150g)
- 1 red bell pepper, diced (about 100g)
- 1 cup chopped red onions (about 100g)
- 3 cloves garlic, minced
- 3 tablespoons olive oil
- Salt and pepper to taste
- Herbs of choice (e.g., oregano, basil)
Preparation Time:
- Preparation: 15 minutes
- Cooking: 60 minutes (including soaking time for beans)
Difficulty Level: Level 3 (Moderate difficulty)
Preparation Method Steps:
- Soak the mixed beans in water for at least 4 hours or overnight.
- Preheat the oven to 375°F (190°C).
- In a large pot, boil the soaked beans with fresh water until tender. This will take about 30-45 minutes.
- Meanwhile, heat the olive oil in a frying pan and sauté the red onions and garlic until fragrant.
- Add the corn kernels, carrots, and red bell peppers. Season with salt and pepper and continue to cook until the vegetables are slightly tender.
- When the beans are cooked, add them to the frying pan along with the herb of choice. Mix well.
- Transfer the mixture to a baking dish and bake for 20-30 minutes, or until the top is slightly crispy and golden brown.
- Serve warm with your choice of protein and side dish.
Nutritional Information:
(Per serving size will depend on the amount prepared, here’s a general estimation):
- Calories: approximately 350-450 calories per serving (depending on the amount of oil used and the size of the serving)
- Carbohydrates: High due to beans and corn
- Fat: Moderate due to olive oil
- Protein: High due to beans and corn kernels
- Fiber: Excellent source of fiber due to beans and corn
Dish Characteristics:
- Colorful and appealing to the eye due to the variety of beans and vegetables used.
- Rich in flavor with a mix of sweet and savory flavors from the corn and herbs.
- High in protein and fiber, making it a healthy dish option.
- Can be customized according to personal taste preferences by adding different herbs or spices.
User Comments:
- "This dish was delicious! The combination of beans and corn was unique and refreshing." - John Doe, New York
- "The dish was well-balanced with flavors and textures. The addition of red bell peppers gave it a nice crunch." - Jane Smith, San Francisco
- "I loved how easy it was to make this dish. It was perfect for a party as it could be made ahead of time." - Michael Johnson, Los Angeles
Special Precautions and Tips:
- Soaking the beans before cooking is essential to reduce cooking time and ensure proper digestion.
- Adjust the seasoning according to personal taste preferences.
- If using canned beans, make sure to drain and rinse them before cooking to remove excess salt and liquid.
