Creamy harissa beans

“Delightful” was what my son said on tasting his first forkful of these dreamy and creamy harissa beans. Rose harissa gives a subtle depth, umami and mild spice, you can equally well just use chilli paste. Creme fraiche offsets the spice and gives the dish a beautiful creaminess. Juicy peppers, red onion and baby tomatoes melt into the sauce. 

It’s great just as it is, or serve it with rice or flatbreads.

A gorgeous way to eat beans, a true superfood and fab source of protein.

Ingredients

  • extra virgin olive oil
  • 1 large red onion, peeled and sliced
  • 1 red pepper and one yellow/orange. Seeded and sliced.
  • 2 handfuls of juicy baby tomatoes, halved.
  • a few sprigs of Tenderstem broccoli cut into thirds.
  • sea salt
  • 1-2 tablespoons of rose harissa paste or one of chilli paste
  • half a teaspoon of chilli flakes
  • 3-4 tablespoons of tomato puree
  • 100-150g full fat creme fraiche or Greek yoghurt
  • 600g of cooked white beans such as cannellini beans or butter beans, or a mix.

Please note that you can adjust the seasoning or the tomatoey’ness or creaminess to your taste – as with all cooking.

Nuush clients: Please apply the portion sizes stated in your account and divide the recipe so that you make only as much you need.

Instructions

In plenty of olive oil, in a large, high-sided, frying pan, fry the onion until it starts getting soft. Now add the peppers and tomatoes along with the harissa paste and a good couple of teaspoons of sea salt, and soften. Now throw in the beans and add the tomato puree and creme fraiche/Greek yog. Give it all a good stir until the sauce looks tomatoey and creamy, add half a can of hot water too. Now add the broccoli and simmer for five mins.

Serve with some extra Greek yog or creme fraiche if you like. Enjoy on its own or have with rice or flatbread.

Nutrition Info

Beans

Though the term “superfood” is applied to many foods these days, beans really may be deserving of the title. They are technically a starchy vegetable packed with protein, low in fat and sugars – this can aid weight-loss as they keep us feeling fuller for longer. It has been proven that beans also decrease the risk of type 2 diabetes due to their low glycaemic index, thereby improving lipid and glycaemic control in diabetics. Their most famous attribute is the link between their consumption and lower levels of cholesterol which in turn reduces the risk of developing chronic conditions such as heart disease.

Beans, in general, are one of the only plant foods that provide a significant amount of the amino acid lysine, in addition to a wide range of antioxidants. It’s important to get a variety of beans and legumes as each contain different and varying micronutrients; cannellini beans have more calcium; pinto beans score high in folate; and aduki beans, chickpeas, and butter beans are particularly high in iron. Most are packed with resistant starch, adukis are high in potassium, and red and black varieties are rich in disease-fighting antioxidants.

They’re cheap, tasty and easy to cook with. And they’re good for the environment too because they nourish the soils they are grown in plus they feed more people per acre than if animals were grazed on that land. Beans rock!

Good honest nutrition

People there were so cheap they ate beans to save on bubble bath.

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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