What do beans mean?

Barbara Wilson
Nutritionist

Beans don’t always have to mean Heinz! Beans are hugely versatile and nutritious with only 100 calories, 0.6g of fat and 5g of fibre in an average 100g serving. Here are couple of ways to use these brilliant beans!

SPICY RED BEANS

2 (400g) cans of red kidney beans, drained
1 tsp olive oil
1 large onion, sliced
1 green pepper, chopped
1 red pepper, chopped
4 stalks of celery, sliced
3 cloves of garlic, crushed
1 tin of chopped tomatoes
1 tsp dried oregano
½ tsp dried thyme
3 bay leaves
2 tsp paprika
½ tsp cayenne pepper
½ tsp ground cumin
¼ cup red wine vinegar
1 tsp Tabasco (or to taste)

Heat the oil in a non-stick pan over a medium heat. When hot, add onion, peppers, celery and garlic and sauté for 2 or 3 minutes or until vegetables begin to soften. Stir in tomatoes, herbs, spices and vinegar. Cook for about 15 minutes or until vegetables are tender. Add beans and cook over a medium heat for 10 minutes or until cooked through. Serve with boiled rice.

Makes 6 servings

Nutritional Information: 190 calories and 2.9g fat per serving

MEDITERRANEAN BEAN CALZONE

1½ (145g) packets pizza dough mix
1 clove garlic, crushed
2 tbs fresh parsley, roughly chopped

Filling:
400g cherry tomatoes, canned or fresh
2 tbs fresh basil
2 tbs sun dried tomato puree
1 (400g) can canellini beans, drained and rinsed
1 red pepper, sliced
100g mushrooms, sliced
1tsp brown sugar
50g mozzerella cheese
Freshly ground black pepper

Preheat the oven to 200C/400F/gas 6. Spray a non-stick baking tray with cooking spray of wipe lightly with olive oil.

Make up the pizza dough as instructed on the packets, adding the garlic and parsley. Roll out the pizza dough into a 30cm round and place on the baking tray.

In a bowl, combine all the filling ingredients together and spoon over half of the dough. Wet the edges of the dough with water and fold over to form a large turnover.

Dust the calzone lightly with flour and bake in the oven for approximately 25-30 minutes or until golden, cooked and crisp. Serve with a crisp green salad dressed with balsamic vinegar.

Makes 4 servings Nutritional information: 342 calories and 7.6 g of fat per serving

Start a diet plan at tescodiets.com

Thanks to tescodiets.com who have provided this article.