Beans in Tomato Sauce with Arabic Seven Spices
A super simple way to incorporate more beans into your diet. This aromatic recipe also stores well in the refrigerator and the flavours only get better.
- 1 TBSP extra virgin olive oil
- 2 cloves garlic, sliced thinly
- 1 tsp Arabic seven spice
- 1 tsp ground cumin
- 2 x 400 g cans crushed tomatoes
- ¼ tsp sugar
- 3 x 400 g cans various legumes (e.g. lentils, red kidney beans, chickpeas), rinsed, drained
- In a medium saucepan heat the oil and sauté the garlic for one minute.
- Mix in spices, cooking for 30 seconds, and then add the canned tomatoes, sugar and one cup extra water and bring to the boil.
- Add the legumes and continue simmering for 10-15 minutes until flavours have combined.
- Serve on top of steamed wholegrain cous cous, quinoa, rice or pasta with a side salad. Makes six cups.
- Arabic seven spice mix, also known as Baharat, is a North African spice mix used in Lebanon, Syria, Israel, and Jordan. It is available from Middle Eastern shops.
Per serve: energy 913 kJ (218 Cal); protein 13 g; fat 5 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 30 g; fibre 12 g; calcium 102 mg; iron 5 mg; sodium 691 mg