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How to get 26g of fibre* – that’s almost your entire daily recommendation – into one meal!
Spanish Beans
The beans provide 15g of fibre and the delicious Smoky Spanish-Style Grains & Rice from Merchant Gourmet give you a further 11g, thanks to the delicious mix of wholegrain rice, wheatberries and black barley.*this may not be suitable for those who aren't used to eating a lot of fibre.. remember, low and slow trumps digestive discomfort (pun intended 💨).⠀
Ingredients
- 1 small red onion
- 1 small red bell pepper
- 1 small yellow bell pepper
- 1 Tbsp olive oil extra virgin (EVOO)
- 2 cloves garlic minced
- 1 400g can of butter beans drained and rinsed
- 1/3 cup white wine (~80ml)
- 1 400g can of chopped tomatoes
- 1 Tbsp sun-dried tomato paste (or regular tomato paste is fine)⠀
- 2 tsp smoked paprika⠀
- 1/4 tsp cumin powder
- 1/2 tsp dried red chilli flakes (or more if you like it hot)
Instructions
- Chop the onion and peppers into 1cm-ish dice
- Heat the EVOO in a pan, and sautee the onion over a medium heat until it's just starting to brown
- Add the garlic and cook for 1-2 minutes until fragrant
- Stir in the beans and white wine and simmer for 1-2 minutes until the alcohol has evaporated
- Now add all of the rest of the ingredients, stir through, cover with a lid and simmer for 20 minutes, stirring half way through
- Remove the lid and summer for another 5-10 minutes to thicken everything up
- Serve with your choice of whole grains - I highly recommend the Merchant Gourmet grains mentioned above - they are the perfect pairing!⠀
