Mediterranean creamy bean bowl

This has everything. Healthy fats, protein, fibre, polyphenols and masses of satisfaction factor. Having yoghurt with savoury food is one of those things that feels a bit wrong but when you try it you’re hooked – just think how well it goes with or in spicy food, it just adds a cool creamy dimension. This is a perfect Mediterranean-diet brunch or first meal for anyone who practises 16-8 fasting or time restricted eating, as on our Nourish & Fast plan.

Ingredients

  • Extra virgin olive oil
  • Handful of juicy ripe baby tomatoes, halved
  • Half a red, orange or yellow pepper, deseeded and sliced
  • Sea salt
  • 100g of jarred butter beans or white beans such as cannellini – I use jarred beans
  • 2-3 dessert spoons of full fat Greek yoghurt
  • Half an avocado, chopped into cube’ish shapes
  • A few chilli flakes
  • A few leaves of fresh herbs like mint and basil or oregano

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

Gently fry the tomatoes and peppers in olive oil, adding a bit of sea salt. Mean time blitz the beans with a drizzle of olive oil, in a blender.

Now spoon the yoghurt into one side of a nice-looking bowl and add the creamy beans on the other side. Add the chopped avocado.  Top with the cooked vegetables, chilli flakes, bit more sea salt and the herbs, drizzle with a bit more olive oil.

By the way, you could always add extra veg, such as chopped courgette or red onion, bit of garlic – entirely up to you!

Nutrition Info

Yoghurt

Yoghurt gives a good hit of calcium as well as B12 for DNA production, cardiovascular protection and a well-functioning brain and nervous system.

Avocado

Avocados provide health benefits regarding blood sugar control, insulin regulation, fulness and decreased risk of excess inflammation. Their silky, creamy flesh contains healthy monounsaturated fats as well as folate, vitamin K, copper and pantothenic acid which helps energy production and fat metabolism.

 

Good honest nutrition

Maybe a person’s time would be as well spent raising food as raising money to buy food.

Frank. A. Clark

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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