Borlotti Bean Bolognaise

Cooking oil spray (or a splash of stock/water)

2 garlic cloves, crushed

1 onion, chopped

1 red capsicum, diced

100g button mushrooms, sliced

1 tsp mixed herbs

1 x 400g can cherry tomatoes

1 tbsp tomato puree

Pinch of caster sugar

1 x 400g can borlotti beans, drained and rinsed

Salt and pepper

 

Heat oil/stock/water in a large pan and gently fry/sweat the onion, garlic and capsicum for 3 minutes or until softened.  Add mushrooms, herbs, sugar, tomatoes and tomato puree and cook for a further 3 minutes.  Add beans, then cover and simmer for 20-30 minutes until the sauce has reduced.  Season and serve.

Serves 2

180 calories per serve

Optionally add a handful of black olives (+40 cals) and garnish with torn basil leaves.

This is a vegan alternative to a classic dish and is adapted for low calorie days.  A short 2 second spray of oil equals 15 calories.  The water or stock option therefore further reduces the calories.  The beans are an excellent source of protein and fibre, and the tomatoes provide an excellent dose of lycopene, a powerful anti-oxidant.

Recipe adapted