MASHED CANNELLINI BEANS WITH WILTED GREENS & FRIED ARTICHOKES
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
Provided by Rosie Birkett
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 11
Steps:
- 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.
- 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.
- 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.
Nutrition Facts : Calories 463 calories, Fat 29 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 3 grams sugar, Fiber 12 grams fiber, Protein 15 grams protein, Sodium 0.5 milligram of sodium
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