How much does it cost? This recipe cost me less than £1 per person.
What are the benefits? This beans, greens and eggs recipe makes a really great vegetarian meal (and you could substitute the eggs with scrambled tofu for a vegan alternative), is at least three of your five a day, and is a great source of plant-based protein.
It’s June, a time of year when we’re supposed to be seeing sunny days and warm evenings – not that you’d know it with the rain we’ve been having!
Anyway, when the summer months start to roll around, many of us feel like a light, fresh meal hits the spot more than those heavy, hearty dishes we love in the winter. I’m the same, I definitely prefer to keep things on the lighter side when it’s hot outside – but that doesn’t mean I just want to live off of salad and cous cous for the next three months!
I still want proper cooked meals (ya gal gets hungry!) but something nutritious rather than stodge, and something that tastes fresh – even if most of it comes from tins like this one!
This recipe – a bed of lightly spiced tomato beans mixed with spinach and topped with fried eggs – is surprisingly filling but, because of the flavours involved and the fact that most of this dish is made up of vegetables and beans, it’s not too heavy.
I’ve used chopped tomatoes, cannellini beans and spinach all from tins because it was the cheapest option for me. You can use fresh ingredients if you’d prefer, but I promise you won’t feel short-changed if you use the tinned versions – it still tastes great.
1 Large Onion, Chopped
400g Chopped Tomatoes
400g Cannellini Beans, Drained
Tin of Spinach Leaves (approx. 400g), Drained
1 tsp Tomato Purée
Without a good dose of seasoning this recipe could easily be quite bland; to make sure that doesn’t happen, add a whack of garlic in with the onions (dried or fresh, either is fine), a little paprika and chilli (I use dried chilli flakes), a generous helping of mixed herbs, a touch of salt and loads of pepper.
HOW TO MAKE BEANS, GREENS & EGGS
1. In a large pan with a drop of oil or cooking spray, fry the onions and garlic for a few minutes until they begin to soften.
2. Pour in the chopped tomatoes and cannellini beans, add the tomato puree, and season with mixed herbs, a pinch of paprika, a few dried chilli flakes, plenty of black pepper and salt. Simmer on a gentle heat for 20 minutes, adding in a splash of water if necessary.
3. Heat up a small amount of oil or cooking spray in a frying pan, crack in the eggs, reduce the heat and fry until cooked – should take around 5 – 7 minutes.
4. For the final 5 minutes of cooking, add the spinach in with the tomatoes and beans and stir through.
5. Serve up the tomato, beans and spinach and top with the fried eggs straight from the pan.