Sunday, 24 October 2010

Flageolet Neapolitan


This is a great vegetarian recipe.It's easy to make and very tasty with either pasta or rice - great! It's also very cheap which is always a bonus.

Ingredients

1 tin of flageolet beans
2 tsp olive oil
1 onion finely chopped
2 cloves of garlic, crushed
1 can of tomatoes
2 tsp of basil
1 bay leaf
1 tbsp of capers
50g black olives
seasoning
parmesan cheese
pasta or rice

HOW TO MAKE
Heat the oil in the pan and fry onions for 3-4 mins, then add garlic and cooked beans. Fry for a further 3-4 mins stirring well. Add the tomatoes, basil, bay leaf, capers and olives and bring to the boil. Reduce heat and simmer uncovered for 30 mins until the sauce has reduced. Season to taste.

Cook the pasta or rice and serve the sauce with a sprinkling of parmesan cheese on top.

The combination of beans and pasta provides a high protein, high fibre meal. The juicy vegetable sauce and the piquancy of capers and olives make a delicious dish. Flageolet beans have a sweet flavour which balances the acidity of the tomatoes.
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