Description
This recipe is the ideal lunchtime dish, or a light dinner for those warmer months
1 hour to prepare and cook. Serves 4.
Ingredients
| 2 tbs (30 ml) extra virgin olive oil 1 onion, sliced ½ red pepper, deseeded and sliced ½ green pepper, deseeded and sliced 2 garlic cloves, crushed 350g (12 oz) broccoli florets 400g can ratatouille 420g can flageolet beans, drained 2 tablespoons (30 ml) tomato paste 2 teaspoons (10 ml) dried oregano or basil 60g (2 oz) black olives A little low-sodium salt and freshly ground black pepper A small handful of fresh parsley or basil leaves, chopped |
For the mash: 450g (1 lb) sweet potatoes, peeled 125g (4 oz) swede, peeled 200ml (7 fl oz) milk ½ teaspoon (2.5 ml) dried rosemary |
Method
1. Heat the olive oil in a heavy based pan and sauté the onions and peppers over a moderate heat until soft. Add the garlic and broccoli and continue cooking for a further 5 minutes, stirring occasionally.
2. Add the ratatouille, beans, tomato paste and dried herbs. Cover and simmer for 15- 20 minutes, adding the olives 5 minutes before the end of the cooking time. Season with the low-sodium salt and black pepper.
For the mash, cut the sweet potato and swede into rough pieces and cook in a little fast-boiling water for 10 - 15 minutes, until tender. Drain then mash with the milk, rosemary and extra seasoning if necessary. Serve with the bean provencal and scatter over the parsely or basil leaves
Servings
4Nutrition Information
Calories: 418
Protein: 16g
Fat: 17g
Of which saturates: 2.8g
Carbohydrate: 55g
Fibre: 14g
This recipe and image is copyrighted to Canned Food UK.