Delicious Beans

Beans are so QUICK EASY, NUTRITIOUS + DELICIOUS 15 Mins Prep to table

Ingredients:

1 onion, chopped (white or red)

2-3 cloves garlic, minced or chopped

olive oil 2 punnets cherry tomatoes (or 1 tin of tomatoes) Splash of water (if using fresh tomatoes)

2 cans butter beans or similar, cannellini beans work well too, drained and rinsed

2 handfuls of spinach, kale, or a mix of both

Fresh basil, pine nuts, or walnuts (optional, for garnish)

65g - 75g Soft Cheese (optional; I use goat; use what you like)

Method: Sauté the Onions: Heat olive oil in a pan over medium heat. Add the chopped onion and cook for 5 minutes until softened.

Add Garlic: Stir in the minced garlic and cook for 1-2 minutes until fragrant.

Add Tomatoes: If using fresh tomatoes, chop them and add to the pan with a splash of water to keep the mixture juicy. If using a tin of tomatoes, add directly without water.

Simmer until the tomatoes break down and become saucy.

Blend: Use a stick blender to blend the tomato mixture until roughly smooth. Add Beans: Stir in the drained and rinsed butter beans. Add Greens: Toss in a couple of handfuls of spinach, kale, or both. Stir and simmer for 2-3 minutes until the greens wilt.

Optional Cheese Addition: For a rich, cozy dish, stir soft cheese into the pot and let it melt. Alternatively, serve with a dollop of cheese on top.

Serve: Ladle into bowls and garnish with fresh basil, a sprinkle of pine nuts or walnuts, and a drizzle of olive oil, if you wish. Serve hot, with crusty bread or on its own.

Overall Benefits of the Recipe Supports Gut Microbiome: The fibre and prebiotic compounds from butter beans, garlic, and spinach feed beneficial gut bacteria, improving microbiome diversity.