Accepting the challenges in creating a gluten free household

Bean Casserole

This is adapted from a recipe given to me by my son-in-law a few years ago.  Since fibre is one of the problems of a gf diet (no wheat bran allowed!), and beans are one of the most high-fibre items available to a Celiac, this is a great one for that, and it is delicious!  Use whatever beans you have on hand, and of course, make sure your ingredients are all gluten-free.  I doubled the recipe, and then froze this in 1 cup containers.  That way we can use this as an addition to our meal if we’ve had a day with less fibre than the necessary 35 grams/day.  I understand that 1/2 cup of beans equals 7 grams of fibre.

Four Bean Casserole

½ lb hamburger
½ lb bacon
1 cup chopped onion
1 can lima beans
1 can kidney beans
1 can black beans
1 can pork and beans
½ cup ketchup
¾ cup brown sugar
1 tsp dry mustard
1 tsp salt

 Brown the first 3 ingredients in a fry pan until the onions are soft and the hamburger and bacon is cooked.  Mix with the thoroughly rinsed* beans in a roaster or casserole dish.  Mix the last 4 ingredients and mix into the casserole.  Bake at 350°F for 1 hour 20 minutes.

*I missed this step last time, and couldn’t figure out why these beans were giving us so much grief.  The rinsing helps make them less gassy.  Do it!


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