Chick Pea and Mushroom Bake
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2 servings
112 1/2 g Chick peas (dried) or
300 g Chick peas (canned)
7 1/2 ml Lemon juice
Ground Black Pepper
2 1/2 ml Sunflower Oil
125 g Mushrooms
12 1/2 g Sunflower margerine
12 1/2 g Wholemeal flour
150 ml Water
12 1/2 g Cheddar Cheese
12 1/2 g Breadcrumbs
Notes:
Either Butter Beans or Chick Peas can be used in this recipe.
Preparation:
Slice the mushrooms and grate the cheese. Soak the dried chickp
peas/butter beans as instructed on the packet. Drain, and cook in a
pan of unsalted boiling water fgor 40-50 minutes or until tender. If
using canned beans, just drain.
1. Put the beans in a large greased ovenproof dish. 2. Add the lemon
juice and black pepper. 3. Heat the oil in a pan and fry the
mushrooms, then add to the dish. 4. Heat the margerine in a non-stick
saucepan and add the flour. 5. Cook for 2 minutes over a low heat,
stirring, then slowly add the
water to make a puring sauce. 6. Pour over the chick peas/butter
beans and mushrooms. 7. Sprinkle with cheese and breadcrumbs. 8. Cook
in the oven at 180C/350F/GM4 for 25 minutes.
Nutritional Info:
275 calories 1147 KJ 14.9g protein 34.6g carbohydrate of which
:-
2.6g sugars 9.6g fat of which 2.8g saturated fat 0.2g sodium 10.1g
dietary fibre
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