This quick and easy budget vegetarian dinner is perfect for busy weeknights. You only need a few simple ingredients to prepare this delicious meal in minutes.
The star of this dish is the pan-cooked feta, piled atop a bed of creamy cannellini bean mash. The feta is light and provides a spicy taste that perfectly complements the hearty bean porridge.
For a touch of freshness and color, a spicy beetroot salsa is generously spooned over the feta. The combination of flavors and textures is simply irresistible.
This dish is not only incredibly delicious, but also full of healthy nutrients. The cannellini beans provide a good source of protein and fiber, while the beetroot is rich in vitamins and minerals.
So why spend hours in the kitchen when you can prepare a tasty and nutritious dinner in no time? Try this Pan Cooked Feta with Beetroot Salsa and Refried Beans recipe for a filling meal that won’t break the bank.
- approx. 100g vegetarian, light feta, cut into thick slices
- some flour for dusting
- 65g pack of rocket
- 250g cooked beetroot, diced
- ½ red onion, finely chopped
- grated zest and juice of ½ lime
- 2 tablespoons chopped dill, plus some dill for sprinkling
- 1 teaspoon olive oil, plus some cooking oil
- 1 garlic clove, finely chopped
- 400 g canned cannellini beans
- In a bowl, mix the beetroot and onion with the lime zest, a squeeze of lime juice, spices and dill.
- Heat a teaspoon of oil in a non-stick pan.
- Add the garlic to the pan and cook until soft.
- Add the beans and some juice from the can to the pan.
- Mash the beans so that they remain chunky, then set aside and keep warm.
- Dredge the feta slices in the flour.
- Heat a non-stick frying pan and add some oil.
- Fry the feta slices for a few minutes on each side until golden brown and heated through.
- Turn the feta slices over to ensure even cooking.
- Divide the bean porridge onto plates.
- Top the bean mash with the cooked feta slices.
- Put half of the salsa on the feta.
- Sprinkle some dill on top.
- Serve with arugula as a side dish.
- Place the remaining salsa in a bowl and serve alongside the dish.
Equipment and tools
- frying pan
- cutting board
- Garlic crusher or knife
- Spatula or spatula
- measuring spoon
This recipe contains dairy products, especially feta cheese. If you have a milk allergy or intolerance, you can replace the feta with a dairy-free alternative or avoid it altogether.
Please note that this recipe also contains gluten as the feta cheese may be dusted with flour. If you have a gluten allergy or intolerance, you can skip dusting or use a gluten-free flour instead.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator. The cooked feta and beetroot salsa can be stored together, while the refried beans should be stored separately.
If stored properly, leftovers can be stored in the refrigerator for up to 3 days. To reheat, simply cook the feta and beetroot salsa again in the pan until heated through. The refried beans can be reheated in the microwave or on the stove.
Before eating the leftovers, be sure to check for any signs of spoilage or unpleasant odors. If the remains appear or smell questionable, it is best to dispose of them.
Health Benefits of Pan Cooked Feta with Beetroot Salsa and Bean Mash
When it comes to nutritious and delicious meals, this recipe for pan-cooked feta with beetroot salsa and refried beans ticks all the boxes. Packed with healthy ingredients and numerous health benefits, it is the ideal choice for anyone who wants to eat a balanced diet.
The star of the dish is the feta cheese, which is an excellent source of protein, calcium and phosphorus. Protein is essential for building and repairing tissues in the body, while calcium and phosphorus play important roles in building strong bones and teeth. Additionally, feta cheese contains lower fat and calories compared to other varieties, making it a healthier option for cheese lovers.
Next, arugula adds a fresh and peppery flavor to this dish. Not only does it improve flavor, but arugula also offers a number of health benefits. It is rich in vitamins A, C and K, all of which are important for maintaining a healthy immune system and promoting optimal blood clotting. In addition, arugula contains beneficial plant compounds called phytochemicals, which have been shown to have antioxidant and anti-inflammatory properties.
The bright red color of beetroot salsa not only provides visual appeal, but also indicates its high nutritional content. Beetroot is an excellent source of fiber, which aids digestion and promotes a healthy gut. It is also rich in vitamins and minerals, including folic acid, iron and manganese. These nutrients are essential for supporting red blood cell production, oxygen transport, and overall energy levels.
The finely chopped red onions in this recipe add a spicy kick and offer more than just flavor. Red onions are known for their high concentration of antioxidants, especially quercetin. Antioxidants help protect the body from free radicals, which can damage cells and contribute to chronic disease. Additionally, red onions are a good source of fiber and contain compounds that can reduce inflammation and support heart health.
The zesty lime juice and lemon zest in the beetroot salsa not only add a tangy taste, but also provide a vitamin C boost. Vitamin C is an essential nutrient that acts as an antioxidant and protects cells from damage caused by free radicals. It also plays a crucial role in collagen synthesis, which helps maintain healthy skin, blood vessels and connective tissue.
dill and olive oil
The addition of chopped dill and olive oil improves the flavor profile and provides additional health benefits. Dill is a good source of vitamin A and contains various antioxidants that may have anti-inflammatory properties. Olive oil, on the other hand, is rich in monounsaturated fats and has been linked to a reduced risk of heart disease.
The final ingredient, cannellini beans, serves as the base for the bean mash and brings its own nutritional benefits. These beans are an excellent source of plant-based protein, making them a great option for vegetarians and vegans. They also provide fiber, which supports digestion, promotes satiety and helps stabilize blood sugar levels.
By combining all of these nutritious ingredients, this recipe for Fried Feta with Beetroot Salsa and Bean Mash provides a healthy and tasty meal that nourishes the body and supports overall health. Enjoy the delicious taste while benefiting from the numerous benefits these ingredients have to offer!