RUSTIC BEANS & SPINACH WITH GARLIC YOGHURT

PREP 20 MINS COOK 30 MINS SERVES 2 (AS A MAIN)

2 Tbsp olive oil

1 large brown onion, halved and

thinly sliced

1 large carrot, cut into small

chunks

5 cloves garlic, 3 finely sliced and

2 crushed

1 Tbsp sherry vinegar

1 red capsicum, deseeded and

chopped

1/2 tsp salt-reduced vegetable stock powder or gluten-free stock powder

250ml (1 cup) boiling water 2 sprigs rosemary

1 Tbsp smoked paprika, plus a

pinch to serve

150g cherry tomatoes

11/2 tbsp tomato purée

400g can butter beans, rinsed and

drained

240g reduced-fat Greek natural

yoghurt

160g baby spinach leaves Squeeze fresh lemon, to serve

(optional)

Freshly ground black pepper 1 Heat the oil in a large non-stick frying pan over medium heat. Add the onion, carrot and sliced garlic. Cook, stirring frequently, for 10 minutes or until the vegetables starts to caramelise. Pour in the sherry vinegar, allowing it to sizzle in the heat. Add the capsicum, stock powder and boiling water, rosemary, paprika, cherry tomatoes, tomato purée and beans. Cook, stirring occasionally, for 15 minutes.

2 Meanwhile, stir the yoghurt and crushed garlic together in a small bowl.

3 Stir the spinach into the pan and cook until it wilts, adding a splash of water if you need to. Add some lemon juice to taste if you like. Serve in bowls topped with a dollop of the yoghurt, a pinch of paprika and a good grinding of black pepper.

Nutrition info

PER SERVE 2250kJ, protein 24g, total fat 23g (sat. fat 5g), carbs 44g, fibre 27g, sodium 756mg • Carb exchanges 3 • GI estimate low • Gluten-free option ■