Tomato, mushroom and bean pan-fry recipe
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- Serves 4
- 15 mins to prepare and 12 mins to cook
- 312 calories / serving
- Dairy-free
- Vegan
- Healthy
- Vegetarian
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
Each serving contains
- Energy
- 1300kJ 312.0kcal
- Fat
- 15g
- Saturates
- 3g
- Salt
- 0.4g
- Sugars
- 5g
of the Reference intake
Carbohydrate 29.5gProtein 13.6gFibre 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,tomatoesandthyme. 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.
- See more Vegan recipes
