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Smoky Spanish butter beans with tomatoes and spinach

These smoky butter beans are a nutritious, satisfying meal, providing plenty of plant protein and fibre to support fullness and digestive health. Tomatoes, peppers and spinach add vitamins, minerals and antioxidants, while olive oil contributes heart-friendly unsaturated fats. Butter beans are also rich in useful nutrients such as iron, magnesium, potassium and folate, with little saturated fat. Serve with a little wholegrain sourdough and a green salad for a simple, balanced meal.

Ingredients:

1 × 400 g tin of butter beans, drained and rinsed
1 small onion, finely chopped
2 garlic cloves, crushed
1 red pepper, diced
1 × 400 g tin of chopped tomatoes
2 handfuls of spinach
1 tablespoon olive oil
1 teaspoon smoked paprika
½ teaspoon ground cumin
Salt and black pepper
Optional: chilli flakes, lemon juice or crumbled feta

Instructions:

Heat the olive oil and gently cook the onion and pepper for 6–8 minutes.
Add the garlic, paprika, cumin and optional chilli. Cook for 30 seconds.
Add the tomatoes and simmer uncovered for 8–10 minutes.
Add the beans and simmer for another 5 minutes. Crush a few beans into the sauce to make it creamier.
Stir in the spinach and cook until wilted.
Season and finish with lemon juice or feta, if desired.

Serves 2

Serve With:

Crusty bread or toasted sourdough for dipping
Brown or basmati rice
Baked or boiled potato
Couscous, bulgur wheat or quinoa
A fried or poached egg
Grilled chicken, fish or sliced chorizo
A simple green salad
Or simply eat them on their own as a filling bowl meal

For a balanced but lighter meal, I would serve the beans with a small piece of toasted sourdough and a crisp green salad.

Nutritional Highlights:

Butter beans provide:

Plant protein, which helps maintain muscles.
Plenty of fibre, supporting digestion and helping you feel full.
Slowly digested carbohydrates, which generally produce a steadier rise in blood sugar than refined carbohydrates.
Useful nutrients including iron, magnesium, potassium and folate.
Very little saturated fat.

Regularly eating beans and other pulses is associated with better heart and digestive health. If beans cause wind or bloating, rinse canned beans thoroughly and begin with a smaller portion.