Delectable Bean and Veggie Medley
Embark on a culinary journey with this delightful and flavorful Bean and Veggie Medley, a testament to vibrant global influences with a touch of modern elegance. Created with consideration for lactose and allergies, this dish combines the heartiness of beans and the sweetness of corn with the robust and tangy undertones of a rich tomato base. Each bite unfolds with a crescendo of well-balanced spices, creating a symphony of taste and texture. Perfect for a satisfying and nutritious dinner, this dish is a testament to the beauty of simple, wholesome ingredients transformed into a culinary masterpiece.
Ingredients
- 400 grams salad beans
- 200 grams tinned tomatoes
- 150 grams sweetcorn
- 50 grams grated dairy-free cheddar
- 10 grams olive oil
- 2 grams salt
- 2 grams black pepper
- 5 grams Worcestershire sauce
- 5 grams barbecue sauce
- 5 grams tomato paste
- 2 grams oregano
- 2 grams thyme
- 2 grams cumin
- 2 grams paprika
Method
- In a medium-sized pan, heat the olive oil over medium heat.
- Add the salad beans and cook for 3 minutes, stirring occasionally.
- Stir in the tinned tomatoes and cook for another 5 minutes, allowing the tomatoes to meld with the beans.
- Add the sweetcorn and cook for 2 more minutes to warm through.
- Mix in the salt, black pepper, Worcestershire sauce, barbecue sauce, and tomato paste.
- Stir in the oregano, thyme, cumin, and paprika, allowing the spices to blend and develop for 5 minutes.
- Remove the pan from the heat and pour the mixture into a serving dish.
- Sprinkle the grated dairy-free cheddar on top, allowing it to melt slightly from the heat of the dish.
- Serve hot and enjoy your delightful Bean and Veggie Medley.
Tips
- For a more robust flavor, let the mixture simmer on low heat for a longer period.
- Add a squeeze of fresh lemon juice before serving to enhance the taste.
- Serve with a side of crusty wholemeal bread to scoop up the delicious mixture.
Nutritional Information
| Nutrition | Per 100g | Per Serving |
|---|---|---|
| Energy | 150 kcal (630 kJ) | 300 kcal (1260 kJ) |
| Fat | 2.5 grams | 5 grams |
| Saturated Fat | 0.5 grams | 1 gram |
| Carbohydrates | 20 grams | 40 grams |
| Sugars | 5 grams | 10 grams |
| Proteins | 5 grams | 10 grams |
| Salt | 1 gram | 2 grams |
