A filling dish with enough variety that you won't mind seeing this through the summer.
Ingredients
- calorie controlled cooking spray
- 1 red onion, sliced
- 2 garlic cloves, sliced
- 1 small red pepper, de-seeded and sliced
- 1 corn on the cob, kernels removed
- 150 ml (5 fl oz) dry white wine
- 1 tblsp cornflour
- 100 g (3 ½ oz) fine green beans, halved
- 2 large sprigs of fresh thyme
- 200 g (7 oz) canned cannellini beans, drained and rinsed
- 300 ml (10 fl oz) vegetable stock
- 100 g (3 ½ oz) baby leaf spinach
- 2 tblsp reduced fat houmous
- finely grated zest of 1 lemon
- salt and freshly ground black pepper
- a small handful of fresh basil leaves, to garnish
Method
- Heat a large, lidded, heavy based saucepan and spray with the cooking spray. Add the onion then cover and cook for 6 minutes until softened.
- Add the garlic, red pepper and corn and cook for another minute before pouring in the wine.
- Bring up to the boil then reduce the heat to low and simmer for about 5 minutes or until the wine has reduced by half.
- Mix the cornflour with a little water to make a paste. Add to the pan and cook, stirring, for a minute until thickened then add the green beans, thyme cannellini beans and stock and return to the boil.
- Reduce the heat to low and simmer for about 8 minutes until the vegetables are tender. Add the spinach and cook, partially covered, until wilted.
- Divide between two large, shallow bowls. Season to taste and top each portion with 1 tablespoon of houmous. Sprinkle with black pepper and lemon zest before serving. If using, garnish with basil leaves too.
Recipe courtesy of Weight Watchers.
