Baked Butter Beans

IMG_4077This is a great meat free Monday recipe, one of my favourites too. I love the simplicity of this dish; it’s a no fuss meal without scrimping on flavor and texture. Its super healthy too, the beans are loaded with fibre and protein and the entire meal is low in fat. The beans are baked but don’t go too soft, so biting into each bean gives a burst of what seems like pillowy potato pockets. The tomatoes sweeten when baked, while the sauce coats each butter bean with tomato, garlic and parsley. This dish is intensely satisfying and high on my list of veggie meals. I often get “the look” from my family, especially from the guys in the house, when I don’t serve meat, as if to say, ”umm, where is the meat?” This dish is different; they love it and don’t mind the lack of meat at all.

Ingredients –

3 x tins of butter beans, drained and rinsed well

¼ cup olive oil

2 small red onions, finely chopped

3 stalks celery with leaves, chopped

4 garlic cloves, finely chopped

2 x tins of whole peeled tomatoes

½ cup water

1tsp. tomato paste

½ tsp. white sugar

4 x Tbs. of chopped parsley

Salt and pepper to taste

 

Method-

  • Pre heat the oven to 180 degrees C
  • Drain and wash the beans and set aside

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  • Fry the onions until translucent and soft, add the celery, garlic, tomatoes, water, tomato paste and half the chopped parsley
  • Season well and add the sugar
  • Simmer for 5 minutes
  • Add the beans and mix

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  • Cover with foil or a lid and transfer to the oven for 45 minutes
  • Remove the lid and cook for a further 15 minutes
  • Add the remaining parsley and serve
  • The beans should be tender, golden on top and still with sauce.

 

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Dee’s extra

  • This dish is great with a cup of Parmesan sprinkled on the top
  • For a delicious meat option add a whole chopped Spanish chorizo when frying the onions
  • It is a good companion to all meat roasts

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