Recipe

Mediterranean Spinach Bean Skillet

Beans with spinach, sundried tomatoes, capers

main meal

Time
Yield2 portions
Energy379 kcal
Components2
Contents

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

  1. Prep:
    1. Immersion blend ⅓ of the beans with the milk
  2. Heat the oil to medium
  3. Add the shallot etc; stirring frequently, cook 5-7 minutes until the shallots are golden
  4. Stir in the sundried tomatoes and olives etc; cook, stirring occasionally, until heated through - 3 minutes
  5. Add the spinach, cook 1 minute
  6. Add the beans etc; simmer on medium-low for 10-12 minutes.
  7. Remove from heat, stir in the parmesan etc.

Nutrition details

Show full nutrition and cost table
NutritionPer portionBatch total
Calories379757
Protein25.851.7
Carbohydrates24.248.4
Total Sugars5.511.0
Free Sugars0.71.5
Fat15.931.8
Saturated Fat5.811.6
Fibre16.533.0
Alcohol0.00.0
Salt2.14.2
Iron7.3314.7
Calcium5431090
Vitamin B121.142.29
Omega 300
Magnesium211421
Potassium20204050
Caffeine00
Cost£2.47£4.94
Component details (2)

Aggregated amounts used by this recipe.