1 tbsp (15 ml) vegetable oil
1 large onion, chopped
2 celery stalks, sliced very thin
1 can (19 oz/540 ml) kidney beans, drained and rinsed
1 can (19 oz/540 ml), lentils, drained and rinsed
1 can (19 oz/540 ml), tomatoes, drained
1.5 tsp. (2 ml) dried rosemary or thyme
Pepper to taste
11/2 cups (375 ml) shredded, part-skim mozzarella or cheddar cheese


Heat oil in pan over medium heat, cook onion & celery until onion is softened. Add beans, lentils, tomatoes, rosemary and pepper to taste. Stir and break up tomatoes with back of spoon. Sprinkle with cheese and broil in oven until cheese has melted. Makes 4 servings and can be frozen. 

Nutritional Information per serving:

Protein 29

Calories 414

Carbs 51

Total Fat 12

Cholesterol 25

Saturated Fat 5

Sodium 1021

Fibre 15

Potassium 1177

Submitted by Joan Briand who works in the Health Sciences Library on the Nova Scotia Hospital Site, Dartmouth.