Sunday, April 26, 2009

Mixed Beans with a Soy Sauce Gravy

Nutrition Information
315 calories
19.2g protein
16.2g fibre

(serves 1)
60g each of drained red kidney beans, chick peas and butter beans from cans
1 teaspoon of olive oil
1 tablespoon each of soy sauce and mirin
1 boiled egg, sliced
120g wilted spinach to serve

  • Wash the spinach and pat dry with kitchen paper. Wilt in a saucepan over a medium high heat for about 1 minute (do not add water). Put the spinach on a large plate.
  • Put all the beans in a saucepan. There will probably be enough liquid still on the beans not to need to add any more. Heat until the beans are hot.
  • Drain if necessary, and add 1 tablespoon each of water, soy sauce and mirin. Mix and cook rapidly over a medium high heat until the sauce has reduced slightly and coats the beans.
  • Put on top of the spinach leaves and garnish with slices of boiled egg.
Chick peas are also known as ceci or garbanzo beans, butter beans also known as lima beans. If you don't usually eat so much fibre, it might be worth halving the number of beans and adding a serving of pasta or rice. This will approximately halve the fibre proportion. The remaining beans can be mixed with more sauce and frozen in individual portions.

1 comment:

  1. This is good recipe. Sometimes I buy those beans for salads and don't know what else I can do with them. I am going to try this one.