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Preparation time: 10 minutes | Cooking time: 50 minutes | Serves: 2 people
• 1 can (400g) four bean mix, drained and rinsed
• 1 tbsp olive oil
• 1 red onion, diced
• 2 large garlic cloves, crushed
• 2 ripe Roma tomatoes, diced
• 1 handful of mixed fresh herbs: rosemary, thyme & Italian parsley.
• 1 tbsp red wine vinegar
• 1 tbsp capers
• 1 tbsp tomato paste
• A small handful of herbs, such as spring onion and Italian parsley, to serve
• 4 eggs
• 1 tbsp white vinegar
• Celtic sea salt and freshly cracked black pepper
Method:In a large frying pan over a medium heat, add the olive oil, onion and garlic, and gently fry for a minute until fragrant. Add in the beans, tomatoes, tomato paste, red wine vinegar and herbs, and again fry for a minute. Pour in 500mL of water, uncovered, and allow to simmer gently for 30 minutes, or until the water has been absorbed.
To poach the eggs, break 2 eggs into a small bowl. Heat a small saucepan full of water with the vinegar added over a medium heat. When small bubbles begin to form at the bottom of the pan, stir the water in a clockwise direction with a large metal spoon, dropping the 2 eggs into the center of the whirlpool. Cover and allow to cook for 2 minutes, being careful not to allow the water to increase anymore in heat. Remove the egg from the saucepan with the metal spoon onto paper towel to absorb excess water. Repeat for the 2 remaining eggs. Serve the beans on top of spinach or rocket leaves, topped with herbs and serve with 2 poached eggs on the side.(Recipe supplied by: Renee Brown, Naturopath BHSc (Nat)).
Nutritional Notes:Legumes are a fantastic source of insoluble (indigestible fiber), which is important to maintain a healthy dietary tract. Legumes are also a good source of vegetarian protein, and nutrients such as magnesium and the B vitamins, all needed for good energy levels and muscle health.