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White Bean Casserole with Millet and Chard
This comfort food is great-tasting !
Ingredients
- 1 cup Millet
- 2 3/4 Water
- 1 15oz Can Great Northern Beans cooked
- 2 cloves Garlic
- 1 cup Cherry Tomatoes quartered
- 2 tbsp Fresh Dillweed minced
- 2 tbsp Fresh Parsley minced
- 2 tbsp Fresh Lemon Juice
- 1/4 cup Nutritional Yeast
- 1/4 cup Dry Breadcrumbs unseasoned
- 1 medium Red Bell Pepper diced
- 1 medium Yellow Onion
- 1 tsp Grapeseed Oil
- 3 cups Swiss Chard stemmed
- 1/2 tsp Sea Salt
Instructions
- Bring the 2 3/4 cups of water to a boil in a large saucepan on high heat
- Add the millet and sea salt and return to boil.
- Reduce heat to low, cover and simmer for 40 minutes set aside
- Preheat oven to 350°
- Lightly oil 2-quart casserole dish and set aside
- In a large skillet heat the grapeseed oil on medium heat and cover
- Add the bell pepper and onion and cook for 7 minutes
- Add swiss chard and garlic and sea salt and black pepper to taste cover and cook for 5 minutes
- Stir in the swiss chard mixture into the millet and add the beans, dillweed, tomatoes, nutritional yeast, lemon juice, and parsley
- Transfer the mixture into the casserole dish
- Sprinkle breadcrumbs on top evenly
- Bake for 25 minutes and serve
My Notes
Nutrition with Essential Amino Acids
Nutrition Facts
White Bean Casserole with Millet and Chard
Amount Per Serving (1 Serving)
Calories 354.78
Calories from Fat 32
% Daily Value*
Fat 3.54g5%
Saturated Fat 0.52g3%
Sodium 489.29mg21%
Potassium 954.18mg27%
Carbohydrates 64.75g22%
Fiber 13.56g57%
Sugar 6.11g7%
Protein 19.37g39%
Vitamin A 2971.46IU59%
Vitamin B1 7.38mg492%
Vitamin B2 7.55mg444%
Vitamin B3 42.83mg214%
Vitamin B5 0.86mg9%
Vitamin B6 8.1mg405%
Vitamin B12 33.82µg564%
Vitamin C 61.72mg75%
Vitamin E 1.42mg9%
Vitamin K 226.36µg216%
Calcium 168.1mg17%
Copper 0.52mg26%
Folate 149.97µg37%
Iron 7.26mg40%
Manganese 1.11mg56%
Magnesium 127.69mg32%
Phosphorus 309.74mg31%
Selenium 16.32µg23%
Zinc 2.07mg14%
Ess-Arginine 740.28mg
Ess-Histidine 359.25mg
Ess-Isoleucine 617mg
Ess-Leucine 1279mg
Ess-Lysine 721.01mg
Ess-Methionine 251.43mg
Ess-Phenylalanine 772.19mg
Ess-Threonine 544.06mg
Ess-Tryptophan 175.44mg
Ess-Valine 720.25mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.
