Mashed cannellini beans with wilted greens & fried artichokes in a bowl

Mashed cannellini beans with wilted greens & fried artichokes

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(3 ratings)

Prep: 15 mins Cook: 15 mins

Easy

Serves 2

Enjoy this perfect summer dinner of cannellini bean mash, seasonal leaves and fried artichoke hearts - packed with vitamin C, fibre and three of your 5-a-day

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: Per serving

  • kcal463
  • fat29g
  • saturates4g
  • carbs30g
  • sugars3g
  • fibre12g
  • protein15g
  • salt0.5g
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Ingredients

  • 4 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 garlic clove, crushed
  • 2 thyme sprigs
  • pinch of red chilli flakes
  • 400g can cannellini beans, drained, 1 tbsp of can water reserved
  • 1 lemon, zested and juiced, plus wedges to serve
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 200g mixed seasonal greens (I used spinach, watercress, sorrel and rocket)
  • 2 tbsp semolina flour
  • 100g cooked artichoke hearts, in oil
  • few rosemary sprigs, finely chopped (optional)
  • parmesan or vegetarian alternative, to serve
    Parmesan

    Parmesan

    parm-ee-zan

    Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

Method

  1. Warm 1 tbsp olive oil in a saucepan over a medium heat. Add the garlic, thyme, a pinch of salt and the chilli flakes, and cook for 1 min or so. Tip in the beans, then add a slosh of their water and the juice of 1/2 a lemon. Cook for a few mins, crushing them with a fork or the back of a wooden spoon. Remove from the heat and discard the springs of thyme. Keep warm.

  2. Heat a little olive oil in a non-stick frying pan with a lid. Add the greens and a pinch of salt, then put the lid on to wilt and steam the greens for a few mins until softened. Season and add some of the lemon juice, and tip into a bowl. Keep warm.

  3. Heat 2 tbsp olive oil in the frying pan you used for the greens. Put the semolina flour in a bowl and season. Drain the artichokes and pat them dry with kitchen paper. Dip each one in the flour and put in the pan to shallow fry, turning halfway through, until crisp and golden, around 3-5 mins. Spoon the cannellini beans onto a plate and top with the wilted greens and artichokes. Garnish with lemon zest, rosemary, grated parmesan and extra lemon wedges on the side.

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Comments, questions and tips

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Dutchie_1960's picture
Dutchie_1960
26th Aug, 2018
5.05
Very tasty combination. Will make it again for sure!
catie74
23rd Jul, 2018
3.05
I ate this after dental surgery as needed something soft. I don't think my family would accept this as a main on its own but would have with sausages. I'd be happy with it for a quick standby lunch
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