Feeling the Mediterranean vibes today on this (rainy) July day with this warming tomatoey bean dish! I wanted comfort and something nourishing. High in fibre, plant based protein and antioxidants.
This one is so simple to make, and yes it’s one to eat throughout the year.
Vegetarian | Easy | Prep 5 minutes | Total cooking time 10 minutes approx | Serves 2-3 depending on portion size
Ingredients:
2 tbsp olive oil
1 shallot, finely chopped
3 garlic cloves, crushed
1 chopped tomatoes
1 tsp dried oregano
1 lemon, zested, plus 1 tbsp juice
1⁄2 tsp caster sugar
1 x 400g tins butter beans, rinsed and drained
A few handfuls of baby spinach
Crumbled feta
Salt and pepper to taste
Substitutes and add ons:
Feel free to substitute the butter beans for kidneys, or even mix them in together.
Add more chilli for a kick.
You could replace the feta with ricotta.
If you're vegan/plant based you can take out the feta and add a vegan cheese
It could also be served over a jacket potato
Add some pine nuts or basil or a grating of parmesan for that traditional Italian taste
Served with:
Fresh crusty sourdough bread
Method:
Heat a large frying pan or shallow saucepan with 1 tbsp olive oil over a medium heat
Add the shallots and fry them for around 5 minutes , stirring until translucent and then add the garlic and fry for another minute or so.
Pour in the chopped tomatoes, oregano and a pinch of sugar. Bring to the boil and simmer gently for 5 minutes.
Then stir in the can of butterbeans . Simmer for another 3-4 minutes approximately
Add the spinach with a pinch of Himalayan salt
Then crumble in some feta
Serve the stew into bowels with some crusty bread
The healthy bit
If you’ve followed me for a while you’ve probably seen me mention plant based proteins, and their benefits. Firstly they are high in fibre!! Fibre is essential to supporting a healthy digestive system, and gut microbiome.
High-fibre foods take longer to chew and digest, which means they keep us feeling full and satisfied for longer. Go easy on portion size if you’re prone to any digestive issues.
Fibre is not only essential for supporting our digestive system, but it also plays an important role for supporting our sex hormones. Yes ladies...I’m talking about oestrogen. The research has shown that high fibre diets may help to reduce circulating oestrogen levels and help promote healthy balanced oestrogen levels. This is particularly useful for different conditions related to oestrogen dominance.
They have a lower glycemic index, helping to keep blood sugar levels stable, and your energy sustained throughout the day.
Top plant based protein sources
Cashews
Pumpkin seeds
Sunflower seeds
Almonds
Walnuts
Chia seeds
Black beans
Kidney beans
Butter beans
Chickpeas
Edamame beans
Black eyed peas
Lentils
Quinoa
Brown rice
Tofu
Tempeh
Hemp seeds
Soya milk