Name: Creamy Mediterranean Beans with Spinach & Sun Dried Tomato
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 225g (1 cup) butter/ Lima beans; 150g ( 1 ¼ cup) cashews, pre-soaked in hot water; 100g (3 cups) baby spinach, finely chopped; 1 large red onion, chopped; 200g (7oz or 3 cups) chestnut mushrooms, sliced; 50g (2oz) sun dried tomatoes, pre-soaked in hot water, sliced; 1 cube/ 1 tsp Herbamare organic vegetable stock (gluten-free); 250ml (1 cup) filtered, boiling water; 4 cloves fo garlic, minced; 10g freshly chopped Italian herbs (rosemary, sage, thyme & origanum); 2 tbsp extra virgin olive oil; 1/2 tbsp balsamic glaze

Creamy Mediterranean Beans with Spinach & Sun Dried Tomato

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

A delicious, creamy and healthy gluten-free, vegan dinner that is super easy to make.

Ingredients

225g (1 cup) butter/ Lima beans
150g ( 1 ¼ cup) cashews, pre-soaked in hot water
100g (3 cups) baby spinach, finely chopped
1 large red onion, chopped
200g (7oz or 3 cups) chestnut mushrooms, sliced
50g (2oz) sun dried tomatoes, pre-soaked in hot water, sliced
1 cube/ 1 tsp Herbamare organic vegetable stock (gluten-free)
250ml (1 cup) filtered, boiling water
4 cloves fo garlic, minced
10g freshly chopped Italian herbs (rosemary, sage, thyme & origanum)
2 tbsp extra virgin olive oil
1/2 tbsp balsamic glaze

Instructions

Combine the pre-soaked sun-dried tomato with 1 tbsp olive oil and the balsamic glaze and set aside.
Fry the onion until soft in 1 tbsp olive oil, then add the mushrooms and fry for 5 minutes.
Blend the cashews with the hot water and stock.
Add the spinach, sun dried tomato mixture, cashew cream and beans and stir well.
Cook 3 - 5 minutes.
Serve - optionally with gluten-free penne or orzo pasta.

Notes

This is a really quick meal to make, that is packed with vegetables, fibre and protein and will keep you satisfied and satiated. One serving contains 15g or protein and 11g of fibre.

Approximate micronutrient info per serving:

Vitamins:

- B1 (Thiamine): 0.4 / 1.1 mg — 33%

- B2 (Riboflavin): 0.1 / 1.1 mg — 12%

- B3 (Niacin): 1.1 / 14.0 mg — 8%

- B5 (Pantothenic Acid): 0.6 / 5.0 mg — 12%

- B6 (Pyridoxine): 0.4 / 1.3 mg — 30%

- B12 (Cobalamin): 0.0 / 2.4 µg — 0%

- Folate: 139.8 / 400.0 µg — 35%

- Vitamin A: 94.1 / 700.0 µg — 13%

- Vitamin C: 11.1 / 75.0 mg — 15%

- Vitamin D: 100.0 / 600.0 IU — 17%

- Vitamin E: 1.8 / 15.0 mg — 12%

- Vitamin K: 139.0 / 90.0 µg — 154%

Minerals:

- Calcium: 108.4 / 1000.0 mg — 11%

- Copper: 1.0 / 0.9 mg — 114%

- Iron: 5.7 / 18.0 mg — 32%

- Magnesium: 158.3 / 320.0 mg — 49%

- Manganese: 1.3 / 1.8 mg — 75%

- Phosphorus: 324.0 / 700.0 mg — 46%

- Potassium: 682.6 / 2600.0 mg — 26%

- Selenium: 10.3 / 55.0 µg — 19%

- Sodium: 776.3 / 1500.0 mg — 52%

- Zinc: 2.9 / 8.0 mg — 36%

% RDA based on an adult female

Nutrition Information:

Yield: 4 Serving Size: 300g (10.6oz)
Amount Per Serving: Calories: 430kcalTotal Fat: 24.9gNet Carbohydrates: 30gFiber: 11gProtein: 14.8g

Creamy Mediterranean Beans with Spinach & Sun Dried Tomato