By Vicky
Tomato beans (ZOE)
If you’re ever stuck for what to cook, a tin of beans in your cupboard means your always minutes away from a delicious meal for you and your gut microbes.
Beans are not only packed with protein, which produces greater feelings of fullness than consuming the same amount of energy from fats and carbs but also fibre, the supernutrient for supporting your gut health and reducting your risk of diabetes, stroke, heart disease and multiple cancers (PMID: 30638909)
One pan, <15 minutes, totally
and of course delicious, you have to give this one a go, here’s how:
1 400g tin of beans (we used butterbeans)
A handful of cherry tomatoes, halved
1 clove of garlic
1 shallot
1 tbsp extra virgin olive oil
1 tsp gochujang (adjust to your desired level of spice)
To serve: sourdough toast, coriander, spring onions and crispy chilli oil
Updated at: Fri, 02 Feb 2024 15:59:24 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Nutrition per serving
Calories504.4 kcal (25%)
Total Fat16.8 g (24%)
Carbs67.3 g (26%)
Sugars12.4 g (14%)
Protein22.2 g (44%)
Sodium1222.6 mg (61%)
Fiber18.7 g (67%)
% Daily Values based on a 2,000 calorie diet
Ingredients
0 servings
Instructions
Step 1
Finely dice your shallots and add to a pan with extra virgin olive oil. Cook for 5 minutes until translucent then add in the garlic followed by the cherry tomatoes.
Step 2
Cook until the tomatoes begin to break down then add in the gochujang and the beans with their liquid. Simmer until thick and creamy, you can break down some of the beans with your spoon to help.
Step 3
Season to taste and serve with your toppings and toast if using.
Step 4
Enjoy!
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