This cost-effective and delicious Mediterranean recipe was provided by Sarah Culpepper over at Glass Sponge Coaching in Hungerford.
Butter beans are an excellent addition to your diet, and a good source of potassium, manganese, iron, copper and soluble fibre. They’re good for blood and tissue health as well as digestion. Plus, the fresh summer herbs in this recipe are full of polyphenols to promote good health.
Ingredients
2 x 400 g of tinned butter beans, cannellini beans or haricot beans (or mix them up) – do not drain
1 onion, peeled and finely chopped
1 red chilli (optional)
2 garlic cloves, peeled and chopped
Large handful of flat-leaf parsley, leaves picked off
Large handful of fresh basil, leaves picked off
Large handful fresh mint, leaves picked off
3 tbsp capers, drained
1 tbsp red wine vinegar
50 ml extra virgin olive oil, plus 2 tbsp extra for frying
Method
We begin by making the salsa.
1. Put all the herbs on a large chopping board with the capers and half the garlic. Finely chop together (this can be done in a food processer, but you lose some of the texture).
2. Pop in a bowl with the vinegar and 50 mls of extra virgin olive oil. Stir until combined and set to one side.
Next, the beans…
3. Heat the remaining 2 tbsp oil in a large frying pan over medium heat.
4. Add the chopped onion and cook gently until soft and golden.
5. Whilst the onion is cooking drain one of the tine of beans (save to one side if using as aquafaba).
6. When the onion is cooked, add the second garlic clove and red chilli (if using).
7. Cook through for a few more minutes.
8. Add the butter beans, including the remaining liquid, and simmer for about 10 – 15 minutes until the stock has reduced and the beans are softened.
9. Stir in the salsa verde and season with salt to taste (approx. ¾ tsp fine sea salt or as desired).
10. Remove from heat and serve with warm flatbreads or as a side dish to lamb chops.
Sarah Culpepper is a qualified Health Scientist and Nutrition and Health Coach based in Hungerford. You can find Sarah’s website here: glassspongecoaching.com
