Beans keep kids fed yet full for less: Recipe for Corn Tortilla and Mixed Bean Lasagna

As food budgets tighten, the cliche about teenagers eating you out of house and home loses some of its charm.

One way to slow the flow from both refrigerator and wallet is to prepare foods that are inexpensive, appeal to children and teens and, most important, are healthy and filling.

This cheesy corn tortilla and mixed bean lasagna will appeal to all ages.

The inexpensive dish is loaded with protein-rich beans, which are filling. It's also easy to make and reheats well. Which means you can have go-to grub next time a horde of ravenous teens descends on your home.

Corn Tortilla and Mixed Bean Lasagna

5 ml (1 tsp) extra-virgin olive oil

2 medium yellow onions, chopped (500 ml/2 cups)

2 medium bell peppers, cored and chopped

30 ml (2 tbsp) minced garlic

1 can (425 g/15 oz) black beans, rinsed and drained

1 can (425 g/15 oz) pinto beans, rinsed and drained

1 can (398 ml/14 oz) diced tomatoes (with juice)

1 can (113 g/4 oz) mild or hot chopped green chilies

15 ml (1 tbsp) chili powder

10 ml (2 tsp) ground cumin

5 ml (1 tsp) salt

12 white corn tortillas

500 ml (2 cups) grated reduced-fat Monterey Jack cheese

Heat oven to 180 C (350 F).

In a large saucepan over medium, heat oil. Add onions, bell peppers and garlic. Saute until vegetables are soft, 5 to 7 minutes. Stir in both beans, tomatoes, chilies, chili powder, cumin and salt. Remove from heat and set aside.

In a 3-l (9-by-13-inch) baking dish (or other 3-l shallow baking dish) spread 125 ml ( 1/2 cup) of the bean mixture. Arrange 6 of the tortillas over the bean mixture, overlapping them slightly and having them come about 2.5 cm (1 inch) up the sides of the dish.

Spread half of the remaining bean mixture over the tortillas. Sprinkle with 250 ml (1 cup) of the cheese, then arrange remaining 6 tortillas on top. Cover with remaining bean mixture.

Coat one side of a piece of foil with cooking spray, then tightly cover dish. Bake until lasagna is bubbling and heated through, about 30 minutes. Uncover and top with remaining cheese. Bake for 5 minutes more or until cheese is melted.

Makes 8 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 229 calories, 76 calories from fat, 8 g fat (4 g saturated, 0 g trans fats), 20 mg cholesterol, 26 g carbohydrate, 14 g protein, 7 g fibre, 838 mg sodium.