When hunger strikes, dive into this delicious and spiced lunch. As well as being a top fibre provider, the beans offer a great source of plant protein and phytonutrients.
SERVES 2
Ingredients
1 tsp cumin seeds
1 tsp caraway seeds
1 tbsp olive oil
1 tsp ground coriander
1 red onion, chopped
1 garlic clove, chopped
4 ripe medium tomatoes, chopped
1 tsp cider or white wine vinegar
125g (4½oz) baby spinach leaves
400g (14oz) mixed beans (any mix of adzuki, cannellini, or borlotti to make the total weight; beans to be rinsed and drained if canned)
3 wholemeal pitta breads
coriander, to garnish
1 Put the cumin and caraway seeds in a large frying pan over a medium heat and toast them for 1–2 minutes. When they start to “pop” and become fragrant, quickly add the oil and ground coriander and stir. Cook them for another 30 seconds and then add the chopped onion. Stir to coat it in the fragrant spices and leave everything to cook for another 2–3 minutes, without burning.
2 Next, pop in the garlic and cook for another minute, before adding the chopped tomatoes (with their seeds) and the vinegar. Stir, reduce to a low heat, then cover and cook gently for 4–5 minutes, so that the tomatoes break down and release their juices. Toss in the spinach and stir well, letting the leaves cook for 1–2 minutes so they wilt.
3 Put the beans in a large bowl. Spoon the cooked tomato and spinach mixture over them and stir together gently, so that the beans don’t break up.
4 Preheat the grill to a high setting. With a sharp knife, slice the pitta breads in half through the centre, opening them out to make thin ovals. Cut each slice into triangular pieces or strips, and place them on a baking sheet. Slide the baking sheet under the hot grill for 2–3 minutes, turning the pittas once during cooking so that they crisp on both sides.
5 Divide the bean mix between two serving bowls, garnish with coriander, and serve a handful of crisped nachos on the side.
NUTRITION PER SERVING Calories 510 Total fat 9.2g Saturated fat 1.3g Carbohydrates 89.7g Dietary fibre 24.9g Sugars 14.2g Protein 25.1g Salt 1g
Smart swaps
• Replace the beans with chickpeas or lentils. All pulses are rich in fibre, protein, vitamins, and minerals, and are beneficial for weight control. A review of 21 studies found that eating one serving of pulses a day for six weeks resulted in significant weight loss.
• For a portable packed lunch, swap the pitta bread for a large wholemeal wrap. Let the bean mixture cool, then fill the wrap with beans, sprinkle over the coriander, and wrap up.
NUTRIENT KNOW-HOW
Beans and grains together provide all the essential amino acids our bodies need to make new cells (and easily match those provided by animal products). So, this lunch is a great vegan choice.