Butter Beans with Feta & Dill

Butter Beans with Feta & Dill 

Serves: 4 people
Prep time: 5 minutes 
Cook Time: 10-12 minutes

With an effort to add more beans into our lives (perhaps after watching a few episodes of Live to 100: Secrets of the Blue Zones! ) we created this recipe using large & creamy Butter Beans!  With their mild & creamy flavour and high protein content, we didn't need too much more to make this a delicious light lunch, side dish or even a substantial dinner on a hot day with some crusty bread.  

We used 2 cans of Organic Butter Beans, enough for 4 decent servings.  For the tomato, a combination of both Concentrated Tomato Paste and fresh tomatoes made for a sauce with a really good amount of umami.   If you don't have fresh, ripe tomatoes, good quality canned tomatoes will be perfect (we love this brand!) 

Finished with some baby spinach, fresh dill and feta cheese, this dish has definitely become a part of our regular recipe roster! 

Recipe: 

1/4 cup good quality olive oil
1 small onion, finely diced
1-2 cloves garlic, finely sliced or chopped 
pinch of chili flakes 
2 tbsp. tomato paste 
2 cups crushed or freshly grated tomatoes
A good handful or two of baby spinach 
2 cans Butter Beans, rinsed and drained well
A handful of fresh dill, finely chopped
1/2 cup or so of crumbled feta cheese (as much as you love!) 
Kosher salt, as needed 
Extra olive oil, for serving

  1. Preheat a large frying pan/skillet over medium heat. 
  2. Add olive oil, followed by the onion.  Season with salt and fry until golden. 
  3. Add garlic and chilies and fry for 1 minute. 
  4. Stir in tomato paste, distributing it well and fry until deep in colour.  
  5. Add in crushed tomatoes.  Simmer, still over medium heat, until reduced and thickened, 3-4 minutes.  
  6. Stir in spinach and beans.  Simmer for 3-4 minutes. 
  7. Off the heat, stir in dill, reserving a little to sprinkle on just before serving.  
  8. Divided amongst warm bowls and garnish with feta cheese, a sprinkle more dill and drizzled with olive oil.  

 

If this recipe is your thing, check out our Greek Feta Bake Class!  

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African Spiced Peanut & Black-Eyed Pea Stew

 

This African-Spiced bean dish is extremely tasty, filling, nutritious and surprisingly easy to bring together with items you may already have in your pantry!   Black-eyed peas have a mild, nutty flavor and are amongst the creamiest of beans when cooked, making them one of our favourite cans of beans in the pantry!   They absorb the flavors of the surrounding ingredients, making them a versatile and delicious base for stews.   

 If you don't have black-eye peas, the next in line would be white kidney beans or pinto beans. Serve these beans with white or basmati rice for comfort food at it's finest!  And with the anti-inflammatory properties that come with the turmeric-black pepper combo, this is feel-good food too.   Ladle up bowls on top of basmati rice, and garnish with cilantro and a squeeze of lemon or lime if you have it!   

 

1⁄4 cup unsalted, roasted peanuts (or 3 tbsp. natural peanut butter)
1 large onion, finely chopped
1 tsp. ground coriander
1 tsp. ground turmeric
1/4 tsp. ground black pepper
1 tbsp. tomato paste (we love this tube of double concentrated paste for more umami!) or 1 cup of chopped canned tomatoes 
1 large can black eyed peas, rinsed and drained
1 can coconut milk
Water, as needed
Oil, as needed
Kosher Salt, as needed

Chopped cilantro and lime wedges, for garnish 

1. Preheat a medium pot over medium heat.
2. Add in peanuts and stir constantly for 1-2 minutes or until fragrant.
3. Remove to a bowl to cool. Blend in blender or food processor.
4. Add oil to the same pot, followed by onions and a good pinch of salt. Fry until golden.
5. Stir in spices, followed by tomato paste or chopped tomatoes,  black-eyed peas, coconut milk and 1/2 can of water, or as needed. Stir in ground peanuts.
6. Cook over a low simmer for 10-15 minutes. Season with salt as necessary. Thin with water if necessary.
7.  Serve with hot cooked rice, garnish with cilantro and a squeeze of lime.   

 Looking for more African Influence?  Click HERE for the class!  

Try one of our Live Online cooking classes. 
Click HERE to view the schedule!  

 

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