Lower GI – but not in flavour – this dish of beans, tomatoes and zucchini is a one pot wonder.
Ingredients
- 1 tablespoon olive oil
- 1 medium red onion, halved, sliced
- 2 garlic cloves, thinly sliced
- 1 tablespoon mild paprika
- 250g cherry tomatoes, halved
- 1 medium zucchini, thinly sliced
- 420g can cannellini beans, drained, rinsed
- 1 teaspoon balsamic vinegar
- 1/2 cup fresh flat leaf parsley leaves, chopped
- 80g baby rocket
- 4 slices wholegrain low-GI bread, toasted, to serve
Method
- Step 1Heat oil in a large frying pan over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add garlic. Cook, stirring, for 1 minute. Add paprika. Cook for 30 seconds or until fragrant.
- Step 2Add tomatoes and zucchini. Cook for 3 to 4 minutes or until tomatoes start to collapse. Add beans and vinegar. Cook for 5 minutes or until heated through. Stir in parsley. Season with pepper. Serve with rocket and bread.
- High fibre
- Low kilojoule
- Lower gi
Nutrition
1384 kj
Energy
11.2g
Fat Total
1.6g
Saturated Fat
12.4g
Fibre
18.1g
Protein
540mg
Sodium
38g
Carbs (total)
All nutrition values are per serve
Notes
- Author: Kim Meredith
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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