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High-Protein "Marry Me" Cannellini Beans with Peas
30 minPorcje: 4Nutri-Score B€
B
30 min
30 minHigh-Protein "Marry Me" Cannellini Beans with Peas
czego potrzebujesz
Składniki
cannellini beans (canned, drained and rinsed)Spiżarnia800 g- great northern beans (canned, drained and rinsed)Spiżarnia400 g
frozen peas (frozen)Warzywa i owoce150 g- sun-dried tomatoes (julienned, oil-packed)Spiżarnia60 g
garlic (minced)Warzywa i owoce4 kawałki- vegetable broth (low sodium)Spiżarnia240 ml
- coconut milk (full fat, canned)Spiżarnia200 ml
olive oil (from the sun-dried tomato jar)Spiżarnia15 ml- nutritional yeastSpiżarnia10 g
Italian seasoningPrzyprawy5 g- red pepper flakesPrzyprawy2 g
saltPrzyprawy3 g
black pepper (freshly ground)Przyprawy1 g- lemon juice (freshly squeezed)Warzywa i owoce15 ml
baby spinach (fresh)Warzywa i owoce100 g
na porcję
Wartości odżywcze
273kcal
- Węglowodany
- 33 g
- Białko
- 12 g
- Tłuszcz
- 11 g
czego użyjesz
Przybory
Patelnia
Durszlak
wooden spoon
krok po kroku
Przygotowanie
- Krok 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.
- Krok 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.
- Krok 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.
- Krok 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.
- Krok 5
Serve
- Spoon the beans into bowls with the creamy sauce and serve hot.