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Creamy Homemade Beans

07 Jun 2019
homemade beans

By Nutritionist Kaitlin

VEGETARIAN / GLUTEN FREE (replace the egg with tofu/tempeh for a vegan option)

This meal is great as a snack, for breakfast or made into a bigger meal for dinner. It is packed full of flavour and high in protein and iron – a great option for vegetarians. It will keep you feeling full, and you can add some toast if you want to bulk up the portion. Any form of greens will add to the fibre content, just make sure you place the beans on top of them so they soften slightly.

Ingredients

  • 1 can of white beans (cannellini) or red kidney beans 
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 1/2 tsp chilli flakes or powder
  • 1 tsp of miso
  • 3 tbsp of tomato paste
  • 1 egg, boiled
  • Handful of greens, e.g. spinach 

Method

In a small saucepan, add the olive oil, lemon and chilli and heat on medium for 2 minutes. Stir in the tomato paste and miso and mix until all ingredients are combined (you can add a drizzle of water to get this really smooth). Drain the tin of beans, add to the tomato mixture, and stir for 5 mins or until the beans are nice and hot. Serve on top of the greens in a bowl, and add the boiled egg. To make it a main meal serve, add toast or a piece of chicken or fish. Season with salt and pepper. Yum!

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