BEANS ON TOAST
A delicious, easy to make, meal
This recipe can have any and all vegetables, simply chopped to about bean size. I use the bits that are not welcome at dinner by my kids like broccoli and cauliflower stalk, and veg that needs using up. But for sure you can purchase specifically the veg in the recipe, or just add your favorites.
Makes approx. 4-6 portions of varying sizes. Double or triple the recipe if you have enough freezer space!
Ingredients
1 medium onion chopped
2 sticks celery chopped
2 inch length broccoli stalk chopped
1 medium/large carrot chopped
½ fennel chopped
A generous handful of leafy greens
2 cloves garlic
1 tsp smoked paprika
1 whole red chilli, or chilli flakes/powder to taste
1 tin of your favourite pre-cooked white beans
1 tin brown lentils (or another tin of beans, perhaps a different type)
1 tin tomatoes
1 desert spoon sundried tomato paste or 5 swizzed up sundried tomatoes or tomato puree
2 sprigs fresh thyme (or ½ tsp dried)
a small bunch of fresh oregano (or ½ tsp dried)
2 cups stock (I use a powdered veg stock to make this
1 tbsp olive oil or 2 tsp coconut oil
Salt and pepper to taste
Directions
Sautee every vegetable except the greens in oil for 5-10 mins on a medium heat.
Add paprika, chilli and herbs. Cook for a minute.
Rinse the lentils, and add them, and the beans to the pot.
Add the tinned tomatoes, stock, sun-dried tomato etc.
Bring the whole thing to a very low simmer and cook for 1 hour at least or longer, maybe 2 hours, if you have time.
The sauce will reduce. The more it reduces, the yummier it gets.
Stir every now and then to ensure it’s not sticking to the bottom.
You can make this in an ovenproof casserole, and once it is simmering, put it in the oven at about 250F for 90 mins or so to reduce.
Then test for flavour, adding salt and pepper, and if the tomatoes are a little bitter, add a tsp of sweetener (coconut sugar/molasses).
Once it’s cooked, chop and add the greens. Stir in.
Turn off the heat and put the lid on. This should cook the greens enough (though if you are using Kale it might take a little longer).
Allow to cool before freezing in portions. Serve with brown rice, toast, or on its own.
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