Greek Bean Bake

This is an easy version of a flavourful Greek dish and is a great side dish for barbecues. Beans are an excellent choice for a low fat, high fibre source of protein.

Ingredients

3 tins of butter beans, drained and rinsed
800g plum tomatoes (or 2 tins good quality chopped tomatoes)
1 large onion, finely chopped
1 tsp honey
2 tbsp olive oil
3 cloves garlic, minced
2 tbsp tomato puree
1tsp dried oregano
Small handful of fresh dill
1 tsp chilli flakes

Instructions

1. Fry onions over a gentle heat until soft and translucent for 8-10 minutes. Add the minced garlic for the last few minutes of cooking.
2. Meanwhile, if using fresh tomatoes remove the skins by scoring a small cross in the skin and placing in boiled water, then peel away skins.
3. Add tomato puree, oregano, chilli flakes, honey and dill, along with the tomatoes to the onion and garlic. Continue to heat for a couple of minutes until simmering.
4. Add the beans and mix well then transfer to an oven proof lasagne dish and bake uncovered in a pre-heated (160oc fan ) for 45 minutes.

Nutritional content: per serving

Calories 182 Kcal
Total Fat 4.3g
   – Saturated Fat 0.7g
   – Polyunsaturated Fat 2.6g
   – Monounsaturated Fat 0.8g
Carbohydrate 22g
Protein 9.5g
Fibre 6.8g
Salt 0.4g

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