Cheap as chips, easy as....The Lean Bean Pie

June 16, 2019

Beans- dried, roasted, spiced, fried…*jellied* we'll take them. One of natures cheapest, most versatile superfoods, beans & pulses can offer incredible health benefits. Although they've got a bit of a bad rap for causing bloating and trumping (best use of the word)-  when soaked, they're far easier to digest so don't rule them out...

 

*Thebit without the cheese- my bit.

 

Beanie facts:

  1. High in insoluble & soluble fibre which helps aid digestion and helps prevent issues such as IBS and constipation.

  2. They are one of natures healthiest foods being naturally low in fat and providing important nutrients such as protein, calcium, iron, folic acid and potassium.

  3. The consumption of beans (3 cups per week) has been shown to decrease risk of heart disease, obesity, high blood pressure and diabetes.

  4. Canned, dried, packet beans and legumes are all good. Just give them a rinse to get rid of any salt they may be packaged in.The

  5. Lastly, the best reason of all…They’re super cheap.

Through the colder months I crave hearty, warming foods like pies and soups, but I also like to eat within a budget and make meals that are packed with veg. The Lean Bean Pie  satisfies the carnivores, carb-lovers and all the GF, WF, DF, V’s alike- so it’s perfect for even the fussiest of foodies. Get cooking!

Serves: 4 big portions

Prep & cooking time: Less than waiting for a takeaway (30 mins)

Equipment: Hand held stick blender

Difficulty rating: 0

 

Filling: 

2 x 400g Cans of beans ( I used 1 x kidney 1 x canellini beans)

1 400g Chopped tomatoes

1 brown onion

1 tsp/clove garlic

3tbs tomato paste

1tsp low sodium veg stock (200ml)

2 carrots

Salt & Pepper

1-2tsp paprika + optional chilli flakes

 

Topping:

1 large cauliflower head + optional grated cheese

 

Instructions:

1. Fry onion, garlic and paprika until they soften slightly.

2. Add diced carrot, chopped tomatoes, tomato paste and 200ml stock. Simmer on a high heat for 10 mins.

3. Add the beans, salt, pepper & chilli flakes to taste. Continue to simmer on a low heat for 10 mins or until mixture thickens and carrots are soft.

4. Chop cauliflower into small florets. Place in a large Tupperware and steam in microwave for 5 minutes or until well cooked.

5. Blitz the cauliflower with a hand held blender until it forms a creamy mash texture. (Not easy in a NutriBullet with the quantity but can be done in small batches.)

6. Scoop the pie filling into a deep pie dish and top it with the cauliflower mash. Sprinkle with cheese if you fancy and eat up!

 

 

 

Share on Facebook