- Mediterranean Spinach & Beans.jpg (34.63 KiB) Viewed 474 times
Preparation Time: 15 minutes
Cooking time: 15 minutes
Serves: 4
If served as four portions, provides 187 cals, 5g fat (of which 1g saturates), 4g sugar and 0.65g salt per portion.
Ingredients
- 1 tbsp olive oil
- 1 small onion, chopped
- 2 garlic cloves, minced
- 410g (14½oz) tinned no-salt-added diced tomatoes, undrained
- 2 tbsp Worcestershire sauce
- ¼ tsp salt
- ¼ tsp pepper
- ⅛ tsp crushed red pepper flakes
- 425g (15oz) tinned cannellini beans, rinsed and drained
- 400g (14oz) tinned water-packed artichoke hearts, rinsed, drained and quartered
- 170g (6oz) fresh baby spinach (equivalent 8 cups)
- Additional olive oil (optional)
Method
1. In a 12in skillet, heat oil over medium - high heat; saute onion until tender, 3 - 5 minutes. Add garlic; cook and stir 1 minute. Stir in tomatoes, Worcestershire sauce and seasonings; bring to a boil. Reduce heat; simmer, uncovered, until liquid is almost evaporated, 6 - 8 minutes.
2. Add beans, artichoke hearts and spinach; cook and stir until spinach is wilted, 3 - 5 minutes. If desired, drizzle with additional oil.
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