Spinach Artichoke White Bean Skillet
main meal
Time—
Yield2 portions
Energy379 kcal
Components2
Ingredients
- 5mloil, rapeseed
- 5-7 minutes
- 1shallot (small (40g))≈ 34 g shallot
- 3clovegarlic
- 15gcapers
- 0.25tspspice, chilli flakes
- 3 minutes
- 160gartichoke hearts
- 0.125tspsalt
- 0.5tspspice, pepper
- 1 minute
- 200gspinach, fresh
- 10-12 minutes
- 100gCannelini Beans, from dry (creamy)
- 0.125tspspice, nutmeg
- 80gmilk, skimmed
- 5gmustard, dijon
- 0.125tspmonosodium glutamate
- remove from heat
- 30gcheese, parmesan
- 1zest and juiceLemon (zest and juice)
- 20mlherb, dill, fresh≈ 1.4 g herb, dill, fresh
Instructions
Process
- Prep:
- Quarter the artichoke hearts
- 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 artichokes 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 | 759 |
| Protein | 23.3 | 46.7 |
| Carbohydrates | 24.9 | 49.7 |
| Total Sugars | 4.7 | 9.3 |
| Free Sugars | 0.4 | 0.7 |
| Fat | 16.5 | 33.0 |
| Saturated Fat | 4.2 | 8.4 |
| Fibre | 17.9 | 35.9 |
| Alcohol | 0.0 | 0.0 |
| Salt | 2.5 | 5.1 |
| Iron | 6.06 | 12.1 |
| Calcium | 438 | 876 |
| Vitamin B12 | 0.815 | 1.63 |
| Omega 3 | 0 | 0 |
| Magnesium | 204 | 408 |
| Potassium | 1520 | 3040 |
| Caffeine | 0 | 0 |
| Cost | £3.56 | £7.12 |
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