We’re trying to up our intake of beans and pulses. This is a nice healthy dish and it’s easy to make so perfect for busy weeknights.
Prawn saganaki with beans – serves 4
- 4 tbsp extra virgin olive oil
- 1 large white onion, diced
- 5 cloves of garlic, finely chopped
- 2 red chillies, finely chopped
- 2 tsp caraway seeds
- 2 tsp nigella seeds
- 2 tsp dried oregano
- 500g ripe tomatoes, roughly chopped
- 2 tbsp tomato purée
- 2 tbsp honey
- 50g feta cheese
- 200g swiss chard or spinach, roughly chopped
- 20g basil, roughly chopped plus a few extra to garnish
- 400g tin white beans, drained and rinsed
- 200g jumbo prawns, peeled and deveined
Heat the oil in a flameproof casserole over a medium heat, add the onion and cook for 5 minutes or until soft and translucent, then add the garlic, chilli and seasoning, and cook for 2 minutes.
Add the caraway and nigella seeds with the oregano and stir into the onions for 1 minute, then add the tomatoes, tomato purée, honey and feta. Cover and cook for 12 minutes or until the tomatoes have broken down and the feta has melted into the sauce. Add a splash of water to stop it sticking if needed.
Meanwhile, preaheat the grill to high.
Uncover the pan and stir so that all the ingredients combine with the sauce, then add the green leaves and basil, reserving a few basil leaves to garnish, and stir for 2-3 minutes or until the greens have wilted.
Add the beans to the sauce and put the prawns on top. Simmer for 2 minutes then transfer to the hot grill for 4 minutes to cook the prawns and brown the top of the dish.
Garnish witht the reserved basil leaves.
(Orignal recipe from The Doctor’s Kitchen App)
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