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Tomato & White Bean Veggie Bowls

A quick, delish little white bean and veggie bowl with fresh flavours and flexibility for you to use whatever greens you have!

  • Serves4-6
  • Cooks in 15 mins
  • Prep time 5 mins
  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Mineral Rich

    Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

Ingredients

adds to shopping list

  • 2 tsp olive oil | water
  • 1 onion | shallot | celery - fine dice
  • 2-4 garlic cloves- finely chop
  • ½ tsp pepper | chilli flakes
  • 3-4 cups fresh tomatoes - diced
  • 3 cups green - kale | spinach | chard
  • 1 cup red cabbage - fine diced
  • 1 can white beans - navy | cannellini
  • ½ - 1 cup basil or mixed herbs*
  • 1 tsp sea salt | dulse

Method

 

Tomato & White Bean Veggie Bowls

 

FRYING PAN — ADD olive oil | water, onion, garlic, pepper. Saute 3 mins until golden; stir often.

 

ADD diced fresh tomatoes, salt, + pepper. Simmer for 10 mins until tomatoes start to create a sauce.

 

ADD cabbage, drained + rinsed beans – cook 3 mins.

 

SLICE + ADD kale greens + stems.  STIR well and cook for 1 min.

 

TASTE adjust seasoning. STIR in fresh herbs

 

SERVE in bowls garnished with fresh basil.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

CANNED TOMATOES – use 2 small or 1 large can = 3-4 cups diced or crushed tomatoes; the rinse can with ½ cup water and add.

 

SWAP WHITE BEANS for any other cooked beans, peas or lentils you like.

 

SWAP & ADD vegetables like peppers, diced zucchini, summer squash or eggplant fine dice – cooking times vary.

 

GREENS use swiss chard, kale, spinach, young tender collards, braising greens or Asian greens – cooking times vary.  

 

*HERBS use basil, chives, parsley, cilantro—small amounts of finely chopped oregano, rosemary, thyme.

 

THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels. 

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