Mediterranean Spinach Bean Skillet
Beans with spinach, sundried tomatoes, capers
main meal
Time—
Yield2 portions
Energy379 kcal
Components2
Ingredients
- 5mloil, rapeseed
- 5-7 minutes
- 1shallot (small (40g))≈ 34 g shallot
- 3clovegarlic
- 10gcapers
- 0.25tspspice, chilli flakes
- 3 minutes
- 40gsundried tomato
- 20golive, green
- 0.25tspspice, pepper
- 1 minute
- 200gspinach, fresh
- 10-12 minutes
- 100gCannelini Beans, from dry (creamy)
- 0.125tspspice, nutmeg
- 80gmilk, skimmed
- 10gmustard, dijon
- 0.125tspmonosodium glutamate
- remove from heat
- 50gcheese, parmesan
- 1zest and juiceLemon (zest and juice)
- 20mlherb, dill, fresh≈ 1.4 g herb, dill, fresh
Instructions
Spinach Mediterranean Bean Skillet
Process
- Prep:
- Immersion blend ⅓ of the beans with the milk
- Heat the oil to medium
- Add the shallot etc; stirring frequently, cook 5-7 minutes until the shallots are golden
- Stir in the sundried tomatoes and olives etc; cook, stirring occasionally, until heated through - 3 minutes
- Add the spinach, cook 1 minute
- Add the beans etc; simmer on medium-low for 10-12 minutes.
- Remove from heat, stir in the parmesan etc.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 379 | 757 |
| Protein | 25.8 | 51.7 |
| Carbohydrates | 24.2 | 48.4 |
| Total Sugars | 5.5 | 11.0 |
| Free Sugars | 0.7 | 1.5 |
| Fat | 15.9 | 31.8 |
| Saturated Fat | 5.8 | 11.6 |
| Fibre | 16.5 | 33.0 |
| Alcohol | 0.0 | 0.0 |
| Salt | 2.1 | 4.2 |
| Iron | 7.33 | 14.7 |
| Calcium | 543 | 1090 |
| Vitamin B12 | 1.14 | 2.29 |
| Omega 3 | 0 | 0 |
| Magnesium | 211 | 421 |
| Potassium | 2020 | 4050 |
| Caffeine | 0 | 0 |
| Cost | £2.47 | £4.94 |
Component details (2)
Aggregated amounts used by this recipe.
- Cannelini Beans, from dry (creamy) — Amount required: 100 g
- Lemon (zest and juice) — Amount required: 1 batch