Basil-Infused Mediterranean Mushroom and Butter Bean Delight
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4
Nutrition: Per serving
Energy
487 Kcal
Fat
5.9g
Saturates
0.6g
Sugars
14g
Salt
0.21g
Bring a taste of the Mediterranean into your diet with this delicious dish. Succulent mushrooms and buttery beans unite to create a dish that exudes the sun-soaked charm of the Mediterranean. Not just big on flavour, but also wholesome nourishment being low in saturated fat and giving you 3 of your 5 a day.
Ingredients
1 onion, finely chopped
1 tbsp vegetable oil
2 large cloves of garlic, finely chopped
3cm fresh ginger, peeled and finely chopped
1 bunch of fresh basil
1 tsp of ground cinnamon
250g mushrooms, roughly chopped into large chunks
2 x 400g chopped tomatoes
Splash of lemon juice
2 x 400g tin of butter beans, drained and rinsed
150g dried brown rice
Method
Cook the rice according to the manufacturer’s instructions.
While the rice is cooking, fry the onion in the oil in a large saucepan, on a low heat, until the onion is softened.
Meanwhile, remove the leaves from the basil and roughly chop. Set these aside for later. Finely chop all the basil stalks.
Once the onions have softened, stir in the basil stalks, garlic and ginger and cook for a minute.
Add the cinnamon and stir for a further minute, or until the fragrance of the cinnamon is released. Add the mushrooms, stirring constantly for a further minute.
Pour in the chopped tomatoes and a splash of lemon juice and continue to simmer on a low heat for a few more minutes.
Stir in the butter beans and simmer altogether on a low heat for approximately 10 minutes, or until the vegetables have cooked and the sauce has reduced to a thick consistency. Stir in the basil leaves just before the turning off the heat.
Ladle into four bowls and serve with the cooked rice.
Cook’s tips:
As an alternative to rice, serve with wholemeal pitta and a salad. Any leftovers can be eaten cold the next day as a mezze or snack. Or pulse together to make a delicious, nourishing soup.