MEDITERRANEAN SPINACH & BEANS
Steps:
- In a 12-in. skillet, heat oil over medium-high heat; saute onion until tender, 3-5 minutes. Add garlic; cook and stir 1 minute. Stir in tomatoes, Worcestershire sauce and seasonings; bring to a boil. Reduce heat; simmer, uncovered, until liquid is almost evaporated, 6-8 minutes., Add beans, artichoke hearts and spinach; cook and stir until spinach is wilted, 3-5 minutes. If desired, drizzle with additional oil.
Nutrition Facts : Calories 187 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 650mg sodium, Carbohydrate 30g carbohydrate (4g sugars, Fiber 6g fiber), Protein 8g protein. Diabetic Exchanges
MEDITERRANEAN BEAN CASSEROLE
this is a recipe that i changed as i did have meat in it, but took meat out as my husband is vegetarian and added veges and more stuff to make it yummy.
Provided by cookingkiwi
Categories Beans
Time 40m
Yield 2 serving(s)
Number Of Ingredients 14
Steps:
- Heat a large saucepan and add oil and add onion and garlic and fry for 3-4 minutes,.
- Then add diced Eggplant.
- Add the red pepper and tomato paste.
- Stir in the tin tomatoes (chopped up), stock and water and basil lastly.
- adding Beans (fresh and tinned) salt and pepper.
- Transfer into oven dish and cover with tinfoil. Bake for 20 minutes at 150°C.
- Nice either served with pasta or couscous, and crusty bread.
Nutrition Facts : Calories 344.5, Fat 23.6, SaturatedFat 3.3, Sodium 199.1, Carbohydrate 33.2, Fiber 14.1, Sugar 16.5, Protein 6.5
VEGETARIAN CASSEROLE
A Mediterranean one-pot stew with peppers, courgettes, lentils, sweet smoked paprika and thyme
Provided by Caroline Hire - Food writer
Categories Dinner, Main course
Time 50m
Number Of Ingredients 15
Steps:
- Heat 1 tbsp olive or rapeseed oil in a large, heavy-based pan. Add 1 finely chopped onion and cook gently for 5 - 10 mins until softened.
- Add 3 sliced garlic cloves, 1 tsp smoked paprika, ½ tsp ground cumin, 1 tbsp dried thyme, 3 sliced carrots, 2 finely sliced celery sticks, 1 chopped red pepper and 1 chopped yellow pepper and cook for 5 minutes.
- Add two 400g cans tomatoes, 250ml vegetable stock (made with 1 stock pot), 2 thickly sliced courgettes and 2 sprigs fresh thyme and cook for 20 - 25 minutes.
- Take out the thyme sprigs. Stir in 250g cooked lentils and bring back to a simmer. Serve with wild and white basmati rice, mash or quinoa.
Nutrition Facts : Calories 216 calories, Fat 5.1 grams fat, SaturatedFat 0.7 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 16.1 grams sugar, Fiber 9.8 grams fiber, Protein 12.3 grams protein, Sodium 1.6 milligram of sodium
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