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Mediterranean style quick beans

Updated: Nov 23, 2020


Mediterranean style quick beans


Beans are a very high nutrient dense option that have been linked to the longer life expectancy of people living in the Med and used for centuries. A super quick and easy meal which can be put together completely with pantry staples, I have used This really does taste great with dry herbs, but you can use fresh if you have available, Vegans and Vego friendly with a couple of easy substitutes.


Ingredients:

Serves 4


1 Red onion sliced

3 tins of annalise italian mixed beans strained and rinsed

2 Tbls of olive oil

1 tsp of oregano dried

1 tsp of rosemary dried

½ tsp of chilli flakes dried

1 cup 250ml of chicken stock (change for olive oil for vegan)

½ cup of tomato passata

1 Tbls butter

Parsley for garnish

Salt and pepper to taste


Method:


  1. Cook the onion in a medium heat pan with around 2 tablespoons of olive oil for around 1 minute until lightly brown.

  2. Add in your herbs and chilli and then your beans.

  3. Pour in your stock and let it reduce and be absorbed by the beans, when it has reduced by half add in your tomato passata.

  4. Cook until it becomes a coating consistency, add a large pinch of salt then taste for seasoning and adjust as you like.

  5. Take off the heat and mix in butter.

  6. Serve with chopped parsley on top and some crusty bread.


Byron & María

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