Explore and Understand Africa Through Her Food and Culture

If you like honey, fear not the bees. -African Proverb

Friday, October 25, 2013

Bean Casserole a Healthy African Dinner in 30-minutes

Healthy Bean Casserole Dinner in 30-minutes


 
 
Ingredients
Photo by goodhazel Flickr
1 cup of your favorite canned beans
1 15 oz. pumpkin

1 15 oz. can whole corn
1 15 oz. can tomatoes
2 cups vegetable broth
Salt and pepper to taste
Garnish with sour cream (optional)
 
Directions
Add all ingredients to a large bowl mix well and then add to a casserole dish, heat for 30 minutes. Serve from the casserole dish. Garnish with low-fat sour cream (optional) Great with fish.



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The eye never forgets what the heart has seen - African Proverb

A tree without roots cannot survive the wind

A tree without roots cannot survive the wind
African Proverb