White bean prawn saganaki

‘This dish will blow you away. The sauce is simple to make, but the flavours are intense, sweet and spicy. The greens and beans pack this with more vegetables, but the sauce is full of the good stuff too. You can easily make this vegetarian by substituting the prawns with more beans that have plenty of protein.’

Serves 4 • Prep 15 mins • Cook 30 mins 4tbsp extra virgin olive oil

240g white onion, diced

5 garlic cloves, finely chopped

2 red chillies, finely chopped

2tsp caraway seeds

2tsp nigella seeds

2tsp dried oregano

500g tomatoes, roughly chopped

2tbsp tomato purée

2tbsp honey

50g feta, crumbled

200g chard or spinach leaves, roughly chopped

20g basil, roughly chopped

(reserve some leaves to garnish)

400g can giant white beans or butter beans (or any other white bean), drained and rinsed

200g raw jumbo prawns, peeled and deveined

1 Heat the oil in a flameproof casserole over a medium heat. Add the onion and cook for 5 mins until soft and translucent, then add the garlic, chilli and seasoning and cook for 2 mins. 2 Toss in the caraway and nigella seeds with the oregano and stir into the onions for 1 min before adding the tomatoes, tomato purée, honey and feta. Cover and cook for 12 mins until the tomatoes have fully broken down and the feta has melted into the sauce. Add a splash of water if it sticks to the bottom of the pan.

3 Uncover the pan and stir so that all the ingredients combine with the sauce, then add the greens and most of the basil. Stir for

2 to 3 mins until the greens have wilted.

4 Heat the grill to high. Add the beans to the sauce and put the prawns on top. Simmer for 2 mins, then transfer to the grill for 4 mins to finish cooking the prawns and caramelise the top of the dish. Garnish with the reserved basil leaves.

Per serving 400 cals, 15g fat, 3.5g sat fat,

27g carbs

DR RUPY’S TIP: For even more flavour, toast the caraway and nigella seeds for 1-2 mins and crush in a pestle and mortar before adding

to the pan.