This delicious plant-forward recipe comes to us curtesy of British health and sustainability blogger Zanna Van Dijk. You can find more of her recipes in her book, Eat More Plants.
Zanna writes, “Beans are not only a great source of plant based protein but they are packed with fibre and B vitamins. Plus they are beneficial for soil health and can add nitrates back into top-soil – so they’re good for you and the planet! Any beans will do, try mixing them up to get different nutrients – even lentils work! I often add a handful of spinach just before I serve up and wilt it in to get an extra portion of veggies in this meal.”
- 1 tbsp olive oil
- ½ a medium onion, diced
- 1 small garlic clove, minced
- 3-4 medium mushrooms, roughly chopped (optional)
- 1 tbsp tomato purée
- ½ tsp smoked paprika
- 1 tbsp brown sugar/molasses
- 1 tbsp soy sauce (trust me!)
- ½ can of beans (any), drained and rinsed
- ¼ can of chopped tomatoes
- Salt & pepper to taste
- To serve: (editor’s note: whole grain!) Toast
Heat the oil in a saucepan over a medium heat, then add the onion and garlic. Cook until soft, around 5 minutes. Add the tomato puree, paprika, brown sugar/molasses and soy sauce. Cook through for a couple of minutes. Add in the beans, the chopped tomatoes and the mushrooms and simmer for around 5 minutes. Season with salt and pepper to taste then serve on toast.
Beans are not only a great source of plant based protein but they are packed with fiber and B vitamins. Plus they are beneficial for soil health and can add nitrates back into top-soil, so they’re good for you and the planet!
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