This is one of my favourite go-to mid-week dinners! It’s a flavourful mix of tomatoes, garlic, white beans and a variety of colourful Mediterranean vegetables & spices. I like to serve it with whole wheat pasta, but it works equally as well with quinoa, rice or mashed potato. It also keeps well in the fridge for a couple of days so I often get two dinners out of it – one night with pasta, the next night with quinoa, I’m all about time saving these days with a toddler & 5 month old to look after!
For small kiddies you can blend into a smooth sauce which is a super sneaky way of getting lots of veggies and nutrients into kids without them knowing. The cannellini beans add a lovely creamy texture to the sauce and neutralise any other strong flavours which may put kiddies off.
This meal is well balanced in terms of protein, carbs, healthy fats and fibre and is full of of nutrients associated with a Mediterranean diet.
1 small red onion, finely chopped
2 garlic cloves, crushed
2 tbsp olive oil
1 large courgette, cut into half moons
1 cup of mushrooms, sliced
1/2 yellow pepper, finely chopped
1 bag of baby spinach
1 can of cannellini beans, drained & rinsed
1 jar of tomato passata / tin of tomatoes
1/4 tsp chilli flakes/chilli powder
1/4 tsp paprika
Serving suggestion: goes really well with whole wheat pasta, rice, quinoa or mashed potato.
Heat the oil in a large pot, fry the onion and peppers for a couple of minutes then add the crushed garlic and spices and fry for another minute.
Add the mushroom and courgette and fry for a couple of minutes futher until softened.
Pour in the passata and beans and allow to simmer for 10-15 minutes. Fold in the spinach one handful at a time towards the end and allow to wilt into the mixture. Add a pinch of sea salt & black pepper according to taste.
Meanwhile make your pasta/quinoa and serve with a generous portion of the veggie bean sauce, making sure both are piping hot. My husband loves to add parmesan shavings on top which goes really well I must say! (To turn this into a weekend meal, simply light a candle & pour yourself a nice glass of red wine! 🙂