Microwave Aduki and Date Casserole
1 large onion, chopped 1 bulb fennel, trimmed and chopped 1 red pepper, de-seeded and sliced 2
courgettes, trimmed and sliced 225g (8oz) aduki beans soaked overnight (8 hours) and drained 2 tsp
Marmite 450ml (3/4 pint) boiling water 1 tbsp unrefined sugar 1 tbsp tomato puree 125g (4oz)
chopped pitted dates salt and pepper to taste 1 tbsp chopped fresh coriander or parsley zest of
orange to garnish
Cook the onion together in a large covered microwave dish for 4-5 minutes on full power,
stirring once.
Add the red pepper, courgettes and beans. Dissolve the marmite in the boiling water and mix with the
sugar and tomato puree. Pour into the dish. Add the chopped dates.
Cover and cook for 10 minutes on 100% full power; then stir, cover and cook for a further 20-30
minutes on 50% power until the sauce is thickened and the beans are cooked through.
Season to taste with the salt and pepper. Mix together the coriander/parsley and orange zest and
scatter over the dish just before serving.