Beans, Courgettes And Sweetcorn With Roasted Hazelnuts

A bowl of brown rice with butter beans, courgettes and sweetcorn.

5 from 4 votes

Beans, Courgettes And Sweetcorn With Roasted Hazelnuts

Creamy beans, fresh courgettes (zucchini), juicy sweetcorn and crunchy roasted nuts combine to make a main dish that's full of flavour and texture. It's packed with protein, vitamins, minerals and antioxidants. And the recipe also includes fifteen of your thirty weekly plant foods, making it the perfect recipe to improve or maintain a healthy gut.

Prep Time15

Cook Time20

Course: Main Course

Cuisine: British

Keyword: butter beans, coconut milk, courgettes, hazelnuts, sweetcorn

Servings: people

Calories: 592kcal

Author: Choclette @ Tin and Thyme

Ingredients

1 corn on the cob
2 tbsp neutral cooking oil (I used sunflower oil)
1 onion small to medium - sliced
1 carrot medium to large, or two small carrots
2 courgettes (zucchini) medium
2 clove garlic smashed
1 tbsp Thai green curry paste make sure it's a vegetarian / vegan version - or swap for green paste of choice
200 g cooked butter beans (lima beans) 400g tin - drained and rinsed (I used ⅓ of a 700g jar)
133 ml tinned coconut milk ⅓ of a 400 ml tin
1 tsp tamari (affiliate link) or your favourite soy sauce.
200 g soft leaved greens of choice see note below (I used beetroot tops)
¼ tsp sea salt (optional)
½ lime juiced
25 g hazelnuts roasted
coriander leaves (cilantro) to garnish (optional)

Instructions

Grill or air fry the sweetcorn until soft and slightly charred. 15 minutes in the air fryer at 180℃ (350℉) does it nicely.
1 corn on the cob
Meanwhile, using a large lidded pan, fry the onion in the oil over a moderate heat for a couple of minutes or until translucent.
2 tbsp neutral cooking oil, 1 onion
Cut the carrots into chunky (ish) julienne pieces. Add them to the pan and fry for three minutes, giving an occasional stir.
1 carrot
Cut the courgettes in half, then slice thickly. If the courgettes are particularly large, quarter them. Add to the pan together with the smashed garlic cloves and fry for three more minutes. Again, stir occasionally.
2 courgettes (zucchini), 2 clove garlic
Add the Thai green curry paste, or alternative (see notes) and stir-fry for a minute.
1 tbsp Thai green curry paste
Add the butter beans, coconut milk and tamari then clamp the lid on the pan. If you have any stalks attached to the greens, chop them up and add those in too. Simmer for eight minutes.
200 g cooked butter beans (lima beans), 133 ml tinned coconut milk, 1 tsp tamari (affiliate link)
Whilst it's cooking wash and roughly chop the greens, then add them to the pan. With the lid back on, simmer for a further 3 minutes or until the greens have wilted. The carrots and courgettes should be cooked, but still have a bit of bite in them.
200 g soft leaved greens of choice
If it looks as though things are drying out at any point, add a dash of water. The mix should be saucy, but not watery. If the mix is too wet, smash some of the beans and stir. This will thicken things up.
Taste test for seasoning. Depending on whether you used jarred beans or not and how salty your green paste is, you may well need to add a pinch or more of salt.
¼ tsp sea salt
Remove from the heat and squeeze in the lime juice. Give a really good stir.
½ lime
Either transfer to a serving bowl or individual plates or bowls. Shave the corn kernels off the cob with a sharp knife and scatter them over the beans. Roughly chop or crush the hazelnuts and scatter those over the sweetcorn.
25 g hazelnuts
Garnish with chopped coriander leaves, if wished.
coriander leaves (cilantro)

Notes

Feeds 2 hungry people or 3 less hungry ones.

Serve with brown rice, quinoa or whole grain of choice.

Suitable greens include: chard, beetroot tops, spinach, cima di rapa (turnip tops), orach, nettles, fat hen.

See ingredient section in main body of post for alternatives to Thai green curry past. If you use something else, lemon may be more appropriate than lime.

To roast hazelnuts in the oven, bake at 170℃ (150℃ fan, 338℉, Gas 3) for ten minutes. In the air fryer they will only take 8 minutes at 150℃ (300℉).

You’ll find additional tips and info about this recipe in the main body of the post.

Please note: calories and other nutritional information are per serving. They’re approximate and will depend on serving size and exact ingredients used. Please refer to my nutrition disclaimer for further information.

Nutrition