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


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


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.