A sophisticated, fresh-flavoured version of the canned snack, using butter beans, an excellent source of protein and fibre.

Preparation time: 5 minutes
Cooking time: 10 minutes
Serves 2 

Ingredients:

  • 4 cloves garlic
  • 5 tablespoons olive oil
  • Handful of flat-leaved parsley
  • Salt and black pepper
  • 400g (14oz) canned butter beans, drained and rinsed
  • 1 small onion, finely chopped
  • 1 bay leaf
  • 2-3 teaspoons fresh thyme leaves
  • 2 slices of bread, tomato flavoured (optional), toasted

 

Method:

  1. Put the garlic into a small saucepan, cover with water and simmer for 5 minutes.
  2. Drain and put into a small blender with 4 tablespoons of the oil and the parsley. Blend to a purée, add salt and pepper to taste and set aside.
  3. Meanwhile, heat the remaining oil in a saucepan. Add the beans, onion, bay leaf and thyme and cook for 2-3 minutes, crushing the beans coarsely with a fork, until warmed through. Discard the bay leaf.
  4. Add salt and pepper to taste and pile the beans onto the toast.
  5. Top with the parsley sauce and serve.

Nutrients per serving:

Calories: 500
Carbohydrate: 47g
Protein: 15g
Fat: 29g
Fibre: 10g
Vitamins B6

 

Feature image via A Girl and Her Home

 

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