Healthy Eating

Julie Phillips from Derbyshire sent us this great Green day recipe that’s fab for perking up your pulses! Julie tells us “This is a really easy to cook dish that’s filling too. I find dried butter beans absorb the flavour of the spices really well, but to save time canned butter beans can be used instead which won’t spoil the taste”.

information

Makes: 4 generous servings
Syns per serving: Free on Green
Preparation time: 10 minutes   
Cooking time: 60 minutes

ingredients

250g of dried butter beans, soaked overnight or 3 x 400g cans of butter beans
Fry Light
2 large onions, roughly chopped
1 clove of garlic, crushed
1000ml of passata
400g can of chopped tomatoes
3 tsp cumin seeds
1 tsp mustard powder
3 tsp curry powder
1 tsp of dried chilli powder or flakes
Salt and pepper

To serve
Very low fat natural yogurt

method

1. Soak the dried beans overnight and cook as per packet instructions, then place in a heavy bottomed pan and set aside. (If using canned beans drain, place in a heavy bottomed pan and set aside).

2. Spray a frying pan with Fry Light and cook the onions and garlic until transparent. Add them to the beans, along with the passata, tomatoes and spices. Simmer on the hob for approximately 60 minutes.

3. Once cooked, add a swirl of natural yogurt and serve with couscous or rice.

Tip: This dish can be frozen

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