with courgette and coriander
A savoury symphony! This healthy veggie recipe is packed with exciting elements. Hearty bean chilli, cooling yoghurt topping and crispy broccoli nuggets to finish the whole thing off.
Allergens
Utensils
Tags
Yoghurt
75 grams
Mayo
2 sachet(s)
Breadcrumbs
1 pack(s)
Central American Style Spice Mix
2 sachet(s)
Cannellini Beans
1 pack(s)
Courgette
1 unit(s)
Garlic
1 unit(s)
Chilli
1 unit(s)
Coriander
5 grams
Chopped Tomato with Onion & Garlic
1 pack(s)
Broccoli
1 unit(s)
Salt
to taste
Oil
to taste
Pepper
to taste
Water
to taste
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Cut the broccoli into florets (like small trees). Halve any large florets.
- Pop the florets into a bowl and season with salt and pepper. Add the mayo and toss to coat.
- In another small bowl, mix the breadcrumbs with half the Central American spice mix, ½ tsp salt (double for 4p) and a glug of oil.
- Add the breadcrumbs to the broccoli and toss to coat evenly.
- Pop the coated broccoli onto a lined baking tray and spread out in a single layer.
- When the oven is hot, roast on the top shelf until golden and crispy, 20-25 mins.
- Meanwhile, trim the courgette then quarter lengthways. Chop widthways into small pieces.
- Peel and grate the garlic (or use a garlic press).
- Halve the chilli lengthways, deseed and finely chop.
- Roughly chop the coriander (stalks and all).
- Place a large pot over medium-high heat with a drizzle of oil.
- Add the courgette and cook, stirring, for 3 mins.
- Stir in the garlic and remaining Central American spice and cook for 1 min more.
- Add the chopped tomatoes and 75ml water (double for 4p).
- Bring to a simmer, then leave to cook for 5 mins.
- Meanwhile, drain and rinse the cannellini beans in a sieve.
- Transfer one-third to a bowl and crush with a fork.
- When the stew has been simmering for 5 mins, add the whole and crushed beans to the stew.
- Cook until the stew is thickened, 5-6 mins.
- Stir half the coriander into the stew, then remove from the heat. Season with salt and as much chilli as you like (use less if you don't like spice).
- When the broccoli nuggets are crisp, remove from the oven.
- Spoon the spicy bean stew into bowls and add a dollop of yoghurt.
- Carefully arrange the broccoli nuggets on top.
- Finish with a sprinkling of the remaining coriander.
560
kcal
Energy (kcal)
2344
kJ
Energy (kJ)
13.2
g
Fat
2
g
of which saturates
79.4
g
Carbohydrate
22.2
g
of which sugars
16
g
Dietary Fiber
32.4
g
Protein
0
mg
Cholesterol
5.11
g
Salt
