Updated 18th October 2024
RECIPE: Courgette Butter Beans with Tomato Salsa
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This is a recipe from my new book, The Food for Life Cookbook.
Your gut microbes will be satisfied with their favourite ingredient—beans! Cooking them with courgettes makes this creamy dish even richer in fibre. The vibrant tomato salsa adds a burst of freshness, while the seed mix incorporates a delicious crunch and extra plant points. This is a perfect midweek main as it’s quick and easy to make.
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Serves: 2 (with leftovers)
Preparation Time: 15 minutes
Cook Time: 20 minutes
Plant Count: 9
Fibre: 20–25g
Diet: Vegetarian (can be made vegan by omitting kimchi if it contains fish sauce)
Ingredients
4 tbsp extra virgin olive oil
2 shallots, finely chopped
1 courgette, thinly sliced
1 garlic clove, finely chopped
2 x 400g tins butter beans and their liquid (14 oz each)
120g broccoli, cut into small florets, roughly chopped (4 oz)
Zest of 1 lemon
1 red chilli, thinly sliced
2 tbsp Seed Mix Sprinkle (see The Food For Life Cookbook, page 258)
Salt and black pepper
For the Salsa
15 cherry tomatoes, quartered
Small handful each of dill, parsley, and basil
1½ tbsp capers
Juice of ½ lemon
Top-ups
Kimchi
Nut Crumb (see The Food for Life Cookbook, page 257)
Toasted sourdough
Swaps
Any white beans for butter beans
Method
Heat 1 tablespoon of the olive oil in a large frying pan and sauté the shallots over medium heat for 1 minute until slightly softened. Add the courgette slices and cook for 8 minutes until softened and caramelised, stirring occasionally. Stir in the garlic and cook for 1 minute more.
Add the butter beans with their liquid, the broccoli, and lemon zest. Stir and season with salt and pepper, then reduce the heat and simmer for 6–7 minutes until the sauce has thickened and the broccoli is tender but still has a bit of bite.
Meanwhile, mix the chopped tomatoes, herbs, capers, remaining olive oil, and lemon juice in a bowl to make the salsa. Season to taste with salt and pepper.
When the butter beans are ready, divide between two plates and spoon the tomato salsa all over. Finish by scattering the sliced chilli and mixed seeds on top.
Tips and Techniques
Customise your beans: If you don’t have butter beans, feel free to use any white beans such as cannellini or haricot beans.
Extra crunch: The Seed Mix Sprinkle adds a satisfying crunch to this dish. You can also add toasted nuts or Daily30+ for more texture.
Prep ahead: You can prepare the tomato salsa in advance and store it in the fridge for up to 2 days, which helps save time on busy weeknights.
FAQs
Can I use other vegetables besides courgette?
Yes! You can substitute or add vegetables like spinach, or kale to increase the plant count.
What if I don’t have fresh herbs for the salsa?
You can use dried herbs if needed. Start with 1 tsp of each dried herb and adjust to taste.
How long do leftovers keep?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave before serving.
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