Bean Provencale with Black Olives

photo (4)This recipe is really tasty and flavoursome and the addition of olives makes it taste amazing. This meal has great texture; it’s lovely and liquidy and surprisingly filling. The cannelini beans are rich in protein, complex carbohdrate and soluble fibre, which help balance blood sugar and insulin levels. The peppers are rich in vitamin C which is a powerful antioxidant that helps prevent cancer and heart disease. The olives supply plenty of heart healthy monounsaturated fats and vitamin E. This recipe is suitable for those following a detox, vegetarians and vegans and is wheat free, gluten free, sugar free and dairy free. This recipe is from Carol Vorderman‘s cookbook “Detox Recipes”.

Makes 4 servings

  • 2 tablespoon (30ml) extra virgin olive oil
  • 2 onions, sliced
  • 1 red pepper, deseeded and sliced
  • 1 green pepper, deseeded and sliced
  • 2 garlic cloves, crushed
  • 2 courgettes, trimmed and sliced
  • 400g tinned chopped tomatoes
  • 420g tinned cannelini beans or butter beans
  • 2 tablespoons tomato poaste
  • 2 teaspoons dried oregano or basil
  • 60g black olives
  • Low sodium salt and freshly ground black pepper
  • A small handful of fresh parsley or basil leaves, chopped

Heat the olive oil in a heavy based pan and saute the onions and peppers over a moderate heat until soft. Add the garlic and courgettes and continue cooking for a further 5 minutes, stirring occasionally.

Add the tomatoes, beans, tomato paste and dried herbs. Cover and simmer for 15-20 minutes, adding the olives 5 minutes before the end of the cooking time. Season with the low sodium salt (I didn’t bother as the olives made is salty enough) and black pepper. Serve sprinkled with the parsley or basil leaves.

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