QUICK, CHEAP & EASY WEEKNIGHT BEANS

WHY DID THE BEAN GO TO JAIL?

He was disturbing the peas!

OK, enough of the Dad jokes…. I loathed baked beans growing up.  Let’s face it, the look and texture of the tinned variety is hardly enough to get your chops drooling.  Then I discovered this homemade version that, I believe, elevates the humble white bean to something utterly delish!

  1. Serves 2 large or 4 small portions

  2. Preparation: 10 minutes

  3. Cooking: 30 minutes + soaking time

INGREDIENTS

  1. 400g tin of cannellini beans or 1/3 cup of dried, soaked overnight

  2. 1 tbsp oil

  3. 1 onion, diced

  4. 1 leek, sliced

  5. 3 cloves garlic, sliced

  6. 5 sprigs thyme, leaves picked or 1 tsp dried

  7. 1 tbsp brown mustard seeds

  8. 2 tbsp curry powder

  9. 3 tbsp cider vinegar

  10. 1 tbsp tomato paste

  11. 400g can chopped tomatoes

  12. 100g mushrooms, sliced

  13. Handful spinach leaves

  14. 1 vegetable stock cube

  15. Salt & freshly ground black pepper

  16. Zest & juice of a lemon

COOKING BIT

Heat oil in a heavy-based frying pan over a medium heat & cook onion, leek, garlic & thyme for 5 minutes or until softened.  Add the herbs & spices, cooked beans, vinegar, tomatoes, tomato paste & mushrooms & stir to combine.  

Dissolve stock cube in 600ml boiling water & add to pan.  Simmer for 20-30 minutes or until tender.  Add spinach leaves, lemon zest & juice during last 5 mins.  Season well.

Serve with a dollop of Greek yoghurt. YUM!

As with many dishes, it tastes even more delish the following day….that is, if you are lucky enough to have any leftovers. Also freezes well.

SPOTLIGHT INGREDIENT: Cannellini beans

They are a great source of protein (1 cup of cooked beans equals 15g of protein) so this dish could be a highly nutritious alternative to eggs or meat.  The humble white bean is also packed full of B vitamins including B12 as well as zinc, iron, potassium and other essential minerals.  Best of all, it is budget friendly too!

Give this a whirl and please post your comments.

#healthymeals #healthyeating #fatloss #fitness #cheapnutrition #goodfood #nutrition

0 views0 comments

Recent Posts

See All