Smoky butter beans and vegetables

This reassuringly simple dish is packed with healthy, smoky flavors. The combination of rich butter beans and nutritious greens creates a hearty and filling meal. The smokiness permeates every bite, adding a delicious depth of flavor. With its easy preparation and healthy ingredients, this dish is perfect for a quick weeknight dinner or a comforting weekend meal. Enjoy the nourishing goodness and delicious flavor of these smoky butter beans and vegetables that will satisfy both your taste buds and your appetite.

Ingredients

200g brown rice
3 tablespoons extra virgin rapeseed or olive oil
200g spring greens or chard (trimmed weight), washed and coarsely chopped
3 garlic cloves, finely chopped
Brush 400 g of canned beans with butter, rinse and drain
½ tsp cumin
1 teaspoon smoked paprika powder
Natural yogurt for serving (optional)

Preparation steps

Rinse the rice under cold running water until it runs clear.
Bring a large pot of water to a boil, cook the rice for 20-25 minutes, then drain.
Place a wide pan with a lid over medium heat and add 2 tablespoons of oil.
Add the vegetables, salt, and pepper and cook, covered, stirring frequently, until the vegetables are slightly steamed and wilted, about 4 to 5 minutes.
Add the garlic and cook until fragrant.
Add the butter beans and cook, stirring, until heated through.
Add the remaining oil, then the cumin seeds and smoked paprika.
Stir until evenly mixed.
Serve over the cooked rice with a dollop of yogurt if desired.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
321	11g	1g	51g	3g	5g	9g	0.67g

Equipment and tools

To make this Smoky Butter Beans & Greens recipe you will need the following equipment and tools:

Pot
frying pan
Sharp knife
dulcimer
tin opener

Allergen information

This Smoky Butter Beans & Greens recipe may contain the following allergens:

Garlic
Dairy products (natural yogurt, optional)

Please check the labels of your specific ingredients to ensure they do not contain allergens or traces of allergens to which you or your guests may be sensitive.

Storage and leftovers

If you have leftovers from this recipe, you can store them in an airtight container in the refrigerator for up to 3 days. When reheating, be sure to reheat the dish thoroughly before serving. It is not recommended to freeze this dish as the consistency of the vegetables and beans may deteriorate when thawed.

The health benefits of smoky butter beans and vegetables

If you’re looking for a nutritious and delicious meal that will make you feel good, look no further than Smoky Butter Beans & Greens. This hearty recipe combines brown rice, spring vegetables or chard, garlic, butter beans, cumin, smoked paprika and optional plain yogurt for a flavorful and healthy meal.

Brown rice for energy and fiber

The recipe starts with 200g of brown rice, which is full of essential nutrients. Brown rice is a complex carbohydrate that provides a consistent release of energy throughout the day. In addition, it is a great source of fiber, which regulates digestion and keeps you feeling fuller for longer.

Nutritious greens for vitality

The hero of this dish is the 200 g of spring greens or chard. These leafy green vegetables are a nutritional powerhouse. They are rich in vitamins A, C and K as well as minerals such as calcium and iron. Regular consumption of vegetables can support general well-being, strengthen the immune system and promote healthy digestion.

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Garlic for immune system health

Using three finely chopped garlic cloves, this recipe not only adds wonderful flavor but also boosts the health benefits of the dish. Known for its immune-boosting properties, garlic has been used in traditional medicine for centuries. It contains compounds that may help reduce the risk of certain diseases and promote a healthy cardiovascular system.

Butter beans for protein and fiber

The main source of protein in this recipe is the 400g can of butter beans. These legumes are low in fat and high in protein and fiber, making them an excellent choice for anyone looking for a plant-based protein option. Regular consumption of beans can support healthy weight management and ensures a feeling of satiety due to their high fiber content.

Spices for taste and health

The combination of cumin seeds and smoked paprika not only gives the dish a smoky and rich flavor, but also provides additional health benefits. Cumin is a traditional spice known for aiding digestion and promoting a healthy metabolism, while smoked paprika provides a boost of antioxidants and can help reduce inflammation in the body.

Optional natural yogurt

If desired, you can serve this dish with a dollop of natural yogurt. Yogurt is a good source of probiotics, which are beneficial bacteria that support a healthy gut. Probiotics can support digestion, strengthen the immune system and thus contribute to general well-being.

Overall, Smoky Butter Beans & Greens is a nutrient-dense meal that offers a variety of health benefits. From providing sustained energy to supporting digestion and immune system health, this dish is a fantastic addition to any balanced diet.