Deliciously comforting like a risotto, but with creamy white butter beans instead of rice, for more protein, fibre and nutrients.
Butter beans contain complex carbohydrates which your body breaks down to glucose at a slower rate than refined carbs, such as white rice, potato or pasta. As a result, butter beans offer sustainable energy and don't let your blood sugar spike, which would have lead to craving more carbs and sugars.
Did you know that a 1 cup serving of butter beans provides the entire recommended daily requirement for fibre?
Adults should be getting 30g of fibre per day, but most in the UK only eat 18g of fibre per day.
Butter beans are also rich in vitamin B9, otherwise known as folate, which is necessary for the human body to make red blood cells and protect from certain kinds of anaemia, which cause extreme tiredness.
2 x 400g cans of butter beans in water
🫒 3 tbsp OPUS oléa extra virgin olive oil
🧅 1 large onion, diced
💚 1 medium leek, finely sliced
1 glass of dry white wine (125ml)
🍋 Juice from half a lemon
🌿 2 handfuls of fresh spinach leaves
🧀 50g parmigiano Reggiano (or a couple of tbsp of nutritional yeast for a vegan version)
🧂Unprocessed sea salt and fresh ground black 🖤 pepper, to taste
Add a few good glugs good OPUS olive oil to a large pan over medium heat and cook the onion in for 3-4 minutes.
Add the leek, mix well with the onion and allow to wilt a bit, without browning, for another 3-4 minutes.
Add the wine and stir through.
Add the butter beans, including the liquid in the can. Cook to reduce the liquid to 1/3, stirring from time to time, about 20 min, then add the freshly squeezed lemon juice and the spinach leaves.
Once the spinach has wilted, sprinkle with the grated parmesan, ground pepper and salt and stir through.
Serve either straight away or a bit later at room temperature. Add a drizzle of OPUS extra virgin olive oil to serve.
Makes a filling side dish, but can be very well be enjoyed as the main event - it is that yummy!