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6 servings
Prep Time:
5 mins
Cook Time:
45 mins
Meal Type:
Main Dishes
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Bean and Mushroom Casserole

A full of flavor casserole that's ideal for winter.



  1. Heat oil in oven-proof casserole and sauté onions and garlic until soft.
  2. Add carrot and potato and stir-fry 1-2 minutes.
  3. Add pumpkin cubes, tomatoes, tomato paste and water, cover pan and simmer until vegetables are soft – 10 minutes.
  4. Add mushrooms, zucchini, kidney beans, vinegar, tamari, basil and salt and pepper.
  5. Simmer for a few minutes, then spread with half the corn chips, the cheese and the rest of the chips.
  6. Bake at 375 °F (190 °C) for 25 minutes.
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Phase I has no potatoes, carrots,or corn chips, otherwise it looks good!
19 Jan 07 by member: tnmschild


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Nutrition summary:

There are 420 calories in 1 serving of Bean and Mushroom Casserole.
Calorie break-down: 41% fat, 43% carbs, 16% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 180
Calories 420
% Daily Values*
Total Fat 19.98g 31%
  Saturated Fat 7.406g 37%
  Polyunsaturated Fat 3.777g  
  Monounsaturated Fat 7.508g  
Cholesterol 30mg 10%
Sodium 584mg 24%
Potassium 1081mg  
Total Carbohydrate 46.19g 15%
  Dietary Fiber 9.4g 38%
  Sugars 6.38g  
Protein 17.25g  
Vitamin A 532% Vitamin C 351%
Calcium 173% Iron 114%
of RDI*
(420 calories)
21% of RDI
Calorie Breakdown:
Carbohydrate (43%)
Fat (41%)
Protein (16%)
* Based on a RDI of 2000 calories