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Spicy White Bean Tomato Skillet is wholesome and delicious; packed with great flavour and lots of protein, this dish comes together easily, quickly, and inexpensively.  Serve with good crusty bread for a great dinnertime option.

It’s no secret that I have a weakness for canned beans.  If you’ve been following my blog for any length of time, you will have noticed a canned bean trend.  And why not?  They are inexpensive and can help me get a meal on the table in much less time than if I had to soak dried beans overnight to make a recipe come together.

Living with my partner, John.e, and my daughter, McKenna, beans are an important part of our mealtime dilemmas, because they are both vegetarians.  With ingredients such as canned white beans, I can easily put together a dish such as this Spicy White Bean Tomato Skillet any night of the week and not even break a sweat.

In our home, we love foods that can be eaten with a spoon.  And if that food can be scooped up with bread, it’s all the more better!  The cool thing about this dish is that you don’t need to feel guilty about eating it with bread, because the dish itself is extremely healthy with lots of protein and goodness from the canned veggies.

Spicy White Bean Tomato Skillet is a great dish for making a larger batch; it freezes extremely well.  And, you can create entirely new dishes with the leftovers.  Try spooning a large ladle of steaming hot Spicy White Bean Tomato Skillet over a mound of your favourite cooked rice.  

Or cook some simple egg noodles and toss them with the beans and tomatoes for a very different pasta dish.  You could even try mixing in some cooked quinoa or brown rice, layering the entire dish in a casserole, and topping it with some good melting cheese.  Bake for a 20 minutes or so at 35o until the cheese melts to create a big bowl of cheese-dripping, spicy, bean and quinoa goodness.

Lastly, how about using the back of a tablespoon to create miniature wells into the bean and tomato mixture.  Crack a fresh egg into each well and top with a little cheese.  Place the skillet under your oven’s broiler for 3-5 minutes until the whites of the eggs are just set.  You’ve just created a shakshuka of sorts from your leftover Spicy White Bean Tomato Skillet.  How cool is that?

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Spicy White Bean Tomato Skillet
Serves 5
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
388 calories
61 g
7 g
9 g
21 g
2 g
577 g
1311 g
10 g
0 g
6 g
Nutrition Facts
Serving Size
577g
Servings
5
Amount Per Serving
Calories 388
Calories from Fat 78
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 7mg
2%
Sodium 1311mg
55%
Total Carbohydrates 61g
20%
Dietary Fiber 16g
66%
Sugars 10g
Protein 21g
Vitamin A
75%
Vitamin C
85%
Calcium
20%
Iron
33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons olive oil
  2. 2 cloves garlic, minced
  3. 1 medium onion, finely chopped
  4. 2 28 ounce cans whole tomatoes, roughly chopped (add sauce from can as well)
  5. 1 tablespoon paprika
  6. 1/2 tablespoon cumin
  7. 1 tablespoon oregano
  8. 1/4 tablespoon dried red chili flakes (or to personal preference)
  9. 1/4 teaspoon black pepper
  10. 1/2 teaspoon salt
  11. 2 19 ounce cans navy beans, drained and rinsed
  12. 1/4 cup fresh parsley, chopped
  13. 1/4 cup feta cheese, crumbled
Instructions
  1. In a cast iron skillet, over medium heat, saute the onions and garlic in olive oil until the onions are softened and translucent.
  2. Add the chopped canned tomatoes and the juice to the skillet. Stir into the onions and garlic mixture.
  3. Next, add the paprika, cumin, oregano, dried red chili flakes, salt, and pepper. Stir to combine.
  4. Simmer the mixture for 5 minutes, stirring at the 3 minute mark.
  5. Add the beans and simmer for 5 more minutes.
  6. Add half the chopped parsley and stir into the mixture. Saute for 1 minute. Turn off the heat.
  7. Top with the remaining chopped parsley and the crumbled feta. Serve immediately.
Notes
  1. Great served with good crusty bread!
beta
calories
388
fat
9g
protein
21g
carbs
61g
more
Lord Byron's Kitchen http://www.lordbyronskitchen.com/

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“Too many people just eat to consume calories. Try dining for a change.” – John Walters

 

 

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