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Tomato, mushroom and bean pan-fry recipe
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14 ratings
A nutritious one-pan dish for a simple, speedy midweek breakfast or lunch, which makes the most of storecupboard ingredients. Serve on top of toasted bread with a rocket salad on the side. See method
Ingredients
- 3 tbsp pumpkin seeds
- 2 tbsp olive oil
- 250g (8oz) chestnut mushrooms, wiped and sliced
- 150g (5oz) kale, tough stalks discarded and leaves sliced
- 1 x 400g can butter beans, drained
- 2 large garlic cloves, finely chopped
- 200g cherry tomatoes, halved
- 1 tsp dried thyme
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 4 thick slices of seeded bread, toasted, to serve
If you don't have these beans, you can use any tinned bean in water
Each serving contains
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Energy
1300kj
312kcal
16%
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Fat
15g
21%
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Saturates
3g
14%
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Sugars
5g
5%
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Salt
0.4g
7%
of the reference intake
Carbohydrate 29.5g
Protein 13.6g
Fibre 8.7g
Method
- Put the pumpkin seeds in a large, dry frying pan and toast for 2–3 minutes over a medium-low heat, tossing the pan occasionally, until starting to colour. Take care as the seeds can pop as they heat up. Remove from the pan and set aside.
- Heat the oil in the pan over a medium heat and fry the mushrooms for 3 minutes until tender. Add the kale and cook for 3 minutes, turning regularly until wilted, then add the butter beans, garlic, tomatoes and thyme. Cook, stirring regularly, for 2 minutes until the tomatoes have softened.
- Stir in the lemon juice and mustard, season, and heat through.
- Spoon the bean mixture onto toasted bread, then sprinkle with the pumpkin seeds before serving.
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