Bean-tastic!
A good source of plant-based protein and rich in fibre, the humble bean is a nutritional star
Bean-tastic!
A good source of plant-based protein and rich in fibre, the humble bean is a nutritional star
Here are four delicious recipes featuring various versions of the superfood, which is also packed with vitamins and minerals.
Ingredients
1 tsp rapeseed oil
½ red chilli, deseeded and thinly sliced
1 large garlic clove, sliced
1 large egg
200g can, black beans
100g can, cherry tomatoes
¼ tsp cumin seeds
½ small avocado, halved and sliced
Handful fresh, chopped coriander
½ lime, cut into wedges
- Fat: 37g (49%)
- Protein: 32g (19%)
- Carbs: 55g (32%)
- Calories: 656 per serving
- Prep time: five minutes
- Serves: one
How it’s done
- Heat the oil in a large non-stick frying pan.
- Add the chilli and garlic, and cook until softened and starting to colour.
- Break the egg into the pan.
- Once the egg starts to set, spoon the beans (with their juice) and tomatoes around the pan. Sprinkle over the cumin seeds. Aim to warm the beans and tomatoes rather than cook them.
- Remove the pan from the heat and scatter over the avocado and coriander.
- Squeeze over half of the lime wedges.
- Serve with the remaining wedges on the side for squeezing over.
Ingredients
125g basmati rice
1 tbsp olive oil
2 chopped garlic cloves
400g can black beans, drained and rinsed
1 tbsp cider vinegar
1 tbsp chipotle paste
100g chopped curly kale
1 avocado, halved and sliced
1 medium tomato, chopped
1 small red onion, chopped
1 tsp honey
Hot sauce (optional)
Coriander (optional)
Lime wedges (optional)
- Fat: 21g (34%)
- Protein: 13g (9%)
- Carbs: 80g (57%)
- Calories: 395 per serving
- Prep time: 30 minutes
- Serves: two
How it’s done
- Cook the rice following pack instructions, then drain and return to the pan to keep warm.
- In a frying pan, heat the oil, add the garlic and fry for two minutes or until golden.
- Add the beans, vinegar, honey and chipotle.
- Season and warm through for two minutes.
- Boil the kale for one minute, then drain, squeezing out any excess water.
- Divide the rice between big shallow bowls and top with the beans, kale, avocado, tomato and onion.
- Optional: serve with hot sauce, coriander and lime wedges, if you like.
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Ingredients
2 tsp rapeseed oil
1 large onion, finely chopped
1 red pepper, cut into chunks
2 garlic cloves, chopped
2 tsp mild chilli powder
1 tsp ground coriander
1 tsp ground cumin
400g can chopped tomatoes
400g can black beans
1 tsp vegetable bouillon powder
1 small avocado
Handful chopped coriander
1 lime, juiced
½ red chilli, deseeded and finely chopped (optional)
- Fat: 17g (41%)
- Protein: 9g (10%)
- Carbs: 44g (49%)
- Calories: 335 per serving
- Prep time: 30 mins
- Serves: two
How it’s done
- Heat the oil in a medium pan, add the onion (reserving one tablespoon to make the guacamole later) and pepper. Fry, stirring frequently, for 10 minutes.
- Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder.
- Simmer, covered, for 15 minutes.
- Meanwhile, to make the guacamole (optional), peel and de-stone the avocado and tip into a bowl, add the remaining onion, coriander and lime juice with a little chilli (if using) and mash well.
- Ladle the soup into two bowls, top with the guacamole (optional) and serve.
Ingredients
100g frozen peas
100g Tenderstem broccoli
Drizzle of olive oil
400g butter beans plus liquid
25g kale
1 tbsp crème fraîche
Salt and black pepper, to taste
Lemon zest
40g Parmesan
12g basil
Juice of half a lemon
- Fat: 13g (20%)
- Protein: 17g (34%)
- Carbs: 29g (10%)
- Calories: 311 per serving
- Prep time: 20 mins
- Serves: two
How it’s done
- Blend or mash the frozen peas.
- Trim and slice the Tenderstem broccoli, and roughly chop the basil.
- Heat oil in a large frying pan over high heat. When the oil is hot, add the broccoli for two to three minutes until bright green.
- Add the smashed peas, beans with their water, kale and crème fraîche.
- Mix everything to create a green sauce.
- Season with salt, black pepper, lemon zest, Parmesan and chopped basil.
- Keep tossing until glossy. Add lemon juice, taste and adjust seasoning.
- Serve on warm plates, topped with more Parmesan and black pepper. Enjoy!
