Recently, I’ve started to focus on giving you some deliciously simple, healthy and speedy dinner (and left over lunch) ideas! While I love my sweet (healthy) stuff, I’ve heard your call for savoury options.
This recipe is another one of my favourites (along with my coconut, pumpkin and split pea curry). It is super super quick and absolutely delicious. Many of the ingredients might even be lurking in your cupboard so you don’t need anything fresh.
It is also a great family meal because it packs a good plant based protein punch (especially great if your children are going through a ‘no meat’ phase) and husbands can simply add in some cooked meat like chorizo if they want.
A few ideas for kids:
1. Add some fresh herbs like finely chopped basil or some dried mixed herbs as a garnish, to expose children to ‘green’ food.
2. Add some finely chopped spinach to the last 3 or so minutes of cooking this dish, to again expose your children to green food, but to also pack in some iron, calcium and fibre.
3. Instead of using kidney beans try ‘white’ beans like cannellini beans and butter beans. Chickpeas would work nicely in this dish too. Some children will be more inclined to try beans, especially if they are new, if the food is white (there is a lot of psychology behind the colour white being a ‘safe’ food colour choice for children).
5 Minute Tomato Bean ‘Stew’
2 cans tinned tomatoes
1 tin cannellini beans
1 tin red kidney beans
2 cloves garlic, crushed
2 tablespoons olive oil
1 heaped tablespoon tahini
1/2 teaspoon chilli flakes, to taste
Salt and pepper, to taste
Cooked quinoa, to serve
Add the olive oil and garlic to a frying pan and heat until the garlic is fragrant. Add the rest of the ingredients (except the quinoa) and heat until gently bubbling. Turn the heat to a simmer, and simmer for 5 minutes.
To serve you can stir through some cooked quinoa (around 1/2 cup), or eat the beans on there own. I also love to add a few handfuls of spinach or kale to the pan and cook until the greens wilt. Serves roughly 4 people.
Also delicious with:
+ 1/2 cup of semi dried tomatoes
+ Chopped cooked chorizo (my partner loves this addition!)
+ A slice of really good bread (sourdough, wholegrain or gluten free)- beans on toast