Spanish Bean Lunch
A Spanish client kindly shared this recipe as a fast and tasty lunch. You can see the fibre is fantastic because beans are a great source of fibre and these 2 beans are especially helpful. Black beans are low in carbs and chickpeas are a great source of lignan’s for female hormonal health.
Feel free to use whichever spice you like and add more chilli if you need a hotter dish. The kcals are too low to eat this on its own so bulk it up with a large green side-salad and use olive oil in a dressing to bring up the calories to satisfy appetite.
Makes 4 portions
One serving: Carb 23g 185 Kcals
one serving
| Fibre | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 8g | 4g | 23g | 6.2g |
Ingredients
4 servings
400g 1 tin of Black Beans
400g, 1 tin of Chickpeas
50g, 1 small red onion, finely chopped
12g, 2 large garlic cloves, crushed
15ml, 1 tablespoon olive oil
12g, 1 red and 1 green fresh chilli, chopped finely
5g, 1 teaspoon chicory syrup
80g, 4 to 6 cherry tomatoes, chopped into quarters
10g, 2 teaspoons of smoked paprika
5g, 1 teaspoon of hot paprika
15ml, 1 tablespoon apple cider vinegar
20g, a handful of fresh basil, chopped finely
Method
Rinse the 2 tins of beans in a sieve under a cold tap. Sit on the side and let to drain while you prep the rest of the ingredients
Heat a frying pan to a moderate heat (6 on induction)
Finely chop the onion and crush the garlic
Add the oil to the pan and as it heats, add the onion and then the garlic and soften over the next 4 to 5 mins.
Add the beans and the spices and mixed well and then add the remaining ingredients except for the basil
Season with salt and black pepper and taste at this point to see you need a greater chilli kick.
Allow flavours to infuse for 10 to 15 mins, add the basil and serve.
Serve warm with a large fresh green salad dressed with a French dressing
Serve with some cooked meats on top such as bacon or turkey
Note: It taste even better re-heated the following day.
