Tomato, mushroom and bean pan-fry recipe

  • Serves 4
  • 15 mins to prepare and 12 mins to cook
  • 312 calories / serving
  • Healthy
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A nutritious one-pan dish for a simple, speedy midweek breakfast or lunch, which makes the most of storecupboard ingredients. Serve on top of toasted bread with a rocket salad on the side.

  1. Put the pumpkin seeds in a large, dry frying pan and toast for 2–3 minutes over a medium-low heat, tossing the pan occasionally, until starting to colour. Take care as the seeds can pop as they heat up. Remove from the pan and set aside.
  2. Heat the oil in the pan over a medium heat and fry the mushrooms for 3 minutes until tender. Add the kale and cook for 3 minutes, turning regularly until wilted, then add the butter beans, garlic, tomatoes and thyme. Cook, stirring regularly, for 2 minutes until the tomatoes have softened.
  3. Stir in the lemon juice and mustard, season, and heat through.
  4. Spoon the bean mixture onto toasted bread, then sprinkle with the pumpkin seeds before serving.

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  • Ingredients

  • 3 tbsp pumpkin seeds
  • 2 tbsp olive oil
  • 250g (8oz) chestnut mushrooms, wiped and sliced
  • 150g (5oz) kale, tough stalks discarded and leaves sliced
  • 1 x 400g can butter beans, drained
  • 2 large garlic cloves, finely chopped
  • 200g cherry tomatoes, halved
  • 1 tsp dried thyme
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 4 thick slices of seeded bread, toasted, to serve
  • Energy 1300kj 312kcal 16%
  • Fat 15g 21%
  • Saturates 3g 14%
  • Sugars 5g 5%
  • Salt 0.4g 7%

of the reference intake
Carbohydrate 29.5g Protein 13.6g Fibre 8.7g


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