Legumes are one of the world’s most nutritious foods and are included in many weight loss plans because they are Low GI, are packed with fibre and can be bought at a relatively low cost.
When trying to lose pregnancy weight, try to include legumes like beans, lentils, split peas and chickpeas in your diet often as they do a great job of filling you up and providing essential nutrients without adding too many calories.
This recipe for a healthy, delicious White Bean & Tomato Tray Bake is a great mid week meal option because it’s quick to prepare, and is made using easily accessible, budget ingredients.
Choose to serve as a side dish at dinnertime or as a warming, hearty lunch option. This bake tastes great the day after too!
- 3 x cans of cannellini beans, drained.
- 1 brown onion, finely chopped
- 2 garlic cloves, minced
- 1 x can of diced tomatoes
- 1 teaspoon dried chilli flakes
- 100 grams reduced fat cheddar cheese, grated
- 1 tablespoon olive oil
- 1 tablespoon dried oregano
- Half cup reduced salt vegetable stock
- Cracked pepper
- Remove the dried chilli flakes for less spice
- Use kidney or borlotti beans instead of cannellini beans
- Add a can of tuna in spring water to the bake before putting in the oven
- Add a dash of Tabasco sauce to the bean mix while simmering
- Preheat your oven to 200 degrees Celsius.
- Heat olive oil in a saucepan, and once hot place onions and garlic in the saucepan and saute for 3 minutes, until the onions are soft and translucent.
- Add the cannellini beans, chilli, diced tomatoes, stock and oregano and simmer 15-20 minutes, until the stock has evaporated and the mixture thickens.
- Transfer the mixture into a baking dish, scatter the cheese evenly on top and bake in the oven for 15 minutes until the cheese has melted and the top is crispy.
- Serve immediately with some cracked pepper.
Serves: 4. Calories per serve: 299
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