Menu Plans

Help Choose Recipes for Meal Plans

Tasty one pan tomato and butter beans 'casserole'

Tasty one pan tomato and butter beans 'casserole'

image

This is a great ‘go to’ dish when the fridge is bare and you want something super easy, quick, nutritious and tasty - but really can’t be bothered and have no ingredients!

This is a super simplified version of the more glamorous version that I used to cook from one of the little Sanitarium cookbooks.  The link to it is here, in case you do want something a bit more fancy.

image
image

Overview

  1. Saute onions
  2. Add ½ can of diced tomatoes and 2 tsp of Oregano then simmer 5 - 10 minutes on medium until reduced.
  3. Add ½ can butter beans and cook for another 5 minutes.
  4. The dish is ready to serve - or if you wish to stir through a cup of fresh spinach then serve.

Modifications

  • More substantial: To make the dish more substantial you can add bacon - which you would saute, with the onions
  • More greens: I sometimes add ¼ to half a cup of frozen peas
  • More flavour:add 2 cloves crushed garlic to the onions and a tablespoon of tomato paste to the diced tomatoes
  • Don’t have or like Oregano: Basil, mixed herbs or any herb you prefer can be used instead of Oregano. Similarly if you have fresh herbs to hand these can be substituted for dry herbs.
image
image
image
image

After the butter beans have been incorporated and warmed through, the dish is ready to serve, or to assauge my obsession with spinach or having some sort of 'super food’ with each meal, I stir through a cup or so of fresh spinach until it is wilted. Alternatively if you want to mix up the textures and don’t like your spinach wilted, the tomato and butter bean combination can be served on a bed of fresh spinach or any other green, e.g. kale.

image

Note that this is a bit runnier than I normally make this dish - it totally depends on what you like, but generally I cook the tomato and onions until it is quite reduced and the flavour a bit more intense.

Follow the link for detailed list of ingredients and instructions

Ingredients

Serves one

  1. 2 tablespoons olive oil
  2. one small onion or half a large onion, finely sliced
  3. 2 cloves garlic, crushed
  4. ½ 440 gram can of diced tomatoes
  5. ½ 440 gram can of butter beans
  6. 1 tablespoon Oregano
  7. 1 cup of fresh spinach or kale (optional)

Instructions

  1. Heat olive oil in small fry pan
  2. Saute onions until translucent
  3. Add diced tomatoes and oregano and cook on medium heat for 5 - 7 minutes until reduced, e.g. tomatoes are less water-y and the mixture looks thicker and richer.
  4. Add butter beans and cook until beans are warmed through, about 3 - 5 minutes on medium
  5. Add spinach and stir through for 2 - 3 minutes until spinach is wilted.

About

  • Servings: One
  • Dietary Requirements: Gluten Free, Vegetarian, Dairy Free
  • Difficulty: Simple
  • Number of ingredients: 7
  • Total time: 20 minutes
  • Cost: budget (approximately
  • Calories and Kilojoules:
  • Serves of vegetables: 1
Warm salad of salmon, delicious greens and red cabbage

Warm salad of salmon, delicious greens and red cabbage

Basic one pan tuna & broccoli with coriander & lemon

Basic one pan tuna & broccoli with coriander & lemon

0