one-pot creamy beans with spinach.
This creamy beans recipe is quick, gut-friendly, and full of flavour and it makes a comforting meal in under 30 minutes. Add salmon, chicken, or your favourite protein for extra goodness.Ingredients: 1 tin of beans (butterbeans or cannellini work best) 1 shallot, finely sliced 2 cloves garlic, minced 1 tsp smoked paprika 1 tbsp tomato purée 6–8 sun-dried tomatoes, drained and chopped A few handfuls of spinach 2 tbsp crème fraîche Zest and juice of ½ lemon 20g parmesan, grated Olive oil Salt and black pepper, to taste Optional: protein of your choice (salmon and chicken work especially well) Method:If using salmon or chicken, season with salt and pepper and sear in a hot pan until golden. Remove and set aside to finish cooking later.In the same pan, add a little olive oil. Sauté the shallot over medium heat with a pinch of salt until soft and caramelised (about 5–7 minutes). Stir in the garlic and smoked paprika, cooking for 1 more minute.Mix in the tomato purée and sun-dried tomatoes, stirring for another minute.Tip in the tinned beans along with the liquid from the tin and add 50ml of water if needed. Simmer gently for 5 minutes, allowing the beans to soak up the flavour.Lower the heat and stir in the crème fraîche, lemon zest and juice, and parmesan. Season with black pepper to taste.Fold through the spinach until just wilted. If using protein, return salmon or chicken to the pan and let it warm through in the sauce until cooked.Spoon into bowls, topping with extra parmesan and a drizzle of olive oil if you like. Gut Health Benefits Spinach is rich in insoluble fibre, which adds bulk to stool and supports regular bowel movements. It also contains polyphenols and antioxidants that help reduce gut inflammation and promote the growth...
This creamy beans recipe is quick, gut-friendly, and full of flavour and it makes a comforting meal in under 30 minutes. Add salmon, chicken, or your favourite protein for extra goodness.
Ingredients:
1 tin of beans (butterbeans or cannellini work best)
1 shallot, finely sliced
2 cloves garlic, minced
1 tsp smoked paprika
1 tbsp tomato purée
6–8 sun-dried tomatoes, drained and chopped
A few handfuls of spinach
2 tbsp crème fraîche
Zest and juice of ½ lemon
20g parmesan, grated
Olive oil
Salt and black pepper, to taste
Optional: protein of your choice (salmon and chicken work especially well)
Method:
If using salmon or chicken, season with salt and pepper and sear in a hot pan until golden. Remove and set aside to finish cooking later.
In the same pan, add a little olive oil. Sauté the shallot over medium heat with a pinch of salt until soft and caramelised (about 5–7 minutes). Stir in the garlic and smoked paprika, cooking for 1 more minute.
Mix in the tomato purée and sun-dried tomatoes, stirring for another minute.
Tip in the tinned beans along with the liquid from the tin and add 50ml of water if needed. Simmer gently for 5 minutes, allowing the beans to soak up the flavour.
Lower the heat and stir in the crème fraîche, lemon zest and juice, and parmesan. Season with black pepper to taste.
Fold through the spinach until just wilted. If using protein, return salmon or chicken to the pan and let it warm through in the sauce until cooked.
Spoon into bowls, topping with extra parmesan and a drizzle of olive oil if you like.
Gut Health Benefits
Spinach is rich in insoluble fibre, which adds bulk to stool and supports regular bowel movements. It also contains polyphenols and antioxidants that help reduce gut inflammation and promote the growth of beneficial bacteria. Garlic contains inulin, a type of soluble fibre that acts as a prebiotic, feeding beneficial gut bacteria. It also has antimicrobial properties that help keep harmful bacteria in check, supporting a balanced microbiome.
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