Hauptgericht
High-Protein "Marry Me" Cannellini Beans with Peas
30 Min.Für 4Nutri-Score B€
B
30 Min.
30 Min.High-Protein "Marry Me" Cannellini Beans with Peas
was Sie brauchen
Zutaten
cannellini beans (canned, drained and rinsed)Vorräte800 g- great northern beans (canned, drained and rinsed)Vorräte400 g
frozen peas (frozen)Obst & Gemüse150 g- sun-dried tomatoes (julienned, oil-packed)Vorräte60 g
garlic (minced)Obst & Gemüse4 Stücke- vegetable broth (low sodium)Vorräte240 ml
- coconut milk (full fat, canned)Vorräte200 ml
olive oil (from the sun-dried tomato jar)Vorräte15 ml- nutritional yeastVorräte10 g
Italian seasoningGewürze5 g- red pepper flakesGewürze2 g
saltGewürze3 g
black pepper (freshly ground)Gewürze1 g- lemon juice (freshly squeezed)Obst & Gemüse15 ml
baby spinach (fresh)Obst & Gemüse100 g
pro Portion
Nährwerte
273kcal
- Kohlenhydrate
- 33 g
- Eiweiß
- 12 g
- Fett
- 11 g
was Sie verwenden
Utensilien
Bratpfanne
Seiher
wooden spoon
Schritt für Schritt
Zubereitung
- Schritt 1
Prep the beans
- Drain and rinse the cannellini beans and great northern beans in a colander.
- Mash about a third of the beans roughly with a fork to help thicken the sauce.
- Schritt 2
Build the flavor base
- Warm the olive oil in a frying pan over medium heat.
- Add the garlic, sun-dried tomatoes and red pepper flakes and cook until fragrant.
- Stir in the Italian seasoning.
- Schritt 3
Simmer the beans
- Add the beans, vegetable broth and coconut milk.
- Season with salt and black pepper and simmer, stirring occasionally, until the sauce thickens.
- Schritt 4
Add the peas and greens
- Stir in the frozen peas and cook until tender.
- Add the baby spinach and let it wilt.
- Stir in the nutritional yeast and lemon juice, then taste and adjust the seasoning.
- Schritt 5
Serve
- Spoon the beans into bowls with the creamy sauce and serve hot.