This dish I’ve created is the bean version of a risotto, but since it’s made with cannellini beans it’s healthier, quicker, and easier, to make. This is because cannellini beans are higher in fibre and protein and lower in calories than risotto rice (100g of rice: 348kcal, 77.3g carb, 1.0g fibre, 6.8g protein; 100g of beans: 96kcal, 12.5g carb, 6.3g fibre, 7.1g protein). To add to its health credentials the smoked mackerel it contains is high in omega-3 fatty acids, EPA and DHA, good fats that can help keep your heart healthy and support brain function. Peas add further protein and spinach is rich in iron and polyphenols (anti-oxidants).
Most important of all it’s really tasty. It is so good it’s shot right to the top of my favourite mid-week bean recipes. Try it and let me know what you think in the comments (below).
Makes one large portion or two medium sized portions.
Ingredients
1 can of cannellini beans
2 cloves of garlic, thinly sliced
Half a banana shallot or quarter of a medium size onion, finely diced.
Zest of one lemon
Dessert spoon of lemon juice
2 anchovy fillets
One third of a fish, chicken, or vegetable stock pot
100g of smoked mackerel
50g of peas
50g of spinach
Pinch of chillie flakes
Half a teaspoon of butter
Method
Finely slice the garlic and shallot or onion
Zest your lemon
Put a small saucepan on the hob on a medium heat. Open the can of cannellini beans and drain its starchy water into it (leaving the beans in the can for now). Add the third of your stock pot and the anchovy fillets (which add richness) and bring to a boil mixing both into the water until they’ve dissolved. Break up the anchovies with a spatula if necessary. Add some more water if too much has evaporated. Turn off the heat or put on a very low simmer. That’s your stock done.
While you’re doing this put a medium sized saucepan on the hob on a medium heat, add a slug of olive oil, and gently fry the shallot or onion until it goes translucent. Add the garlic and gentry fry for another minute.
Now add the stock, lemon zest, and chillie flakes, and give it a quick stir. Next add the drained cannellini beans. Add a few tablespoons of water if required. Better still fill the empty bean tin about one half full of water and pour this in, which will clean the can out at the same time.
Heat the beans on a medium heat for five minutes breaking them up a little with a whisk of spatula. Add more water if it starts looking too thick and gloopy. You want its consistency to be like a fairly wet risotto since you’re now going to add your peas and spinach and they will thicken it up.
Heat for a one to two minutes or until the spinach has wilted. Finally add the shredded mackerel (without its skin), lemon juice, parsley, and butter. Stir these in gently and heat for another minute. Taste your beanotto and add more seasoning or lemon juice to your taste then spoon into your bowl or bowls. Garnish with parsley leaves and serve with a side salad and a slice of lightly toasted bread to mop up the juices.
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