Courgettes With Baked Beans And Salsa Verde
Courgettes with baked beans and salsa verde is an easy recipe for lazy summer days. It makes the most of ready cooked beans in tomato sauce, but adds additional levels of flavour and nutrition. Whether you use a tin of baked beans or leftovers from homemade ones, this recipe is quick-to-make and delicious to eat.
Servings: 2 people
Calories: 423kcal
Equipment
- mini food processor (affiliate link) optional
Ingredients
Beans
- ½ tbsp olive oil
- ½ tsp cumin seeds
- 1 small onion halved and sliced
- 1 courgette (zucchini) medium to large - quartered and sliced
- 400 g tinned baked beans or homemade
- 1 tsp Aleppo chilli flakes (pul biber) or ¼ tsp chilli flakes or a dash of hot sauce
Salsa Verde
- 20 g fresh parsley (I used a mix of parsley, basil and mint)
- 1 clove garlic a smallish one
- 1 tsp capers in brine
- ½ tsp English mustard or Dijon mustard
- ½ lemon or lime - juiced
- 2 tbsp extra virgin olive oil
Instructions
Beans
- Fry the cumin seeds in the olive oil over a moderate heat for 30 seconds until fragrant.½ tbsp olive oil, ½ tsp cumin seeds
- Add the onions and fry for 2-3 minutes until translucent.1 small onion
- Add the courgette slices and fry for 5 minutes or so or until they're starting to soften. Give an occasional stir.1 courgette (zucchini)
- Tip in the baked beans. Stir in the chilli, bring to a simmer and allow the mix to bubble away for a further 5 minutes.400 g tinned baked beans, 1 tsp Aleppo chilli flakes (pul biber)
Salsa Verde
- Whilst the beans are cooking, roughly chop the herbs and pile into a mini food processor.20 g fresh parsley
- Add the remaining ingredients and pulse until everything is finely chopped and homogenised. You can also use a stick blender. Alternatively, chop the herbs, garlic and capers finely with a sharp knife, then mix in the mustard, citrus juice and oil.1 clove garlic, 1 tsp capers, ½ tsp English mustard, ½ lemon, 2 tbsp extra virgin olive oil
- Divide the beans between individual plates or use a serving dish, then spoon the salsa verde over the top.
- Serve warm with rice, quinoa or bread. Flatbreads work particularly well for scooping and mopping up.
Notes
Traditionally, salsa verde would be made in a pestle and mortar. So if you're feeling up for a challenge, you could try pounding all the ingredients together by hand.
Double or triple the quantity as needed.
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
Calories: 423kcal | Carbohydrates: 52g | Protein: 13g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Cholesterol: 14mg | Sodium: 898mg | Potassium: 1058mg | Fiber: 14g | Sugar: 6g | Vitamin A: 1036IU | Vitamin C: 42mg | Calcium: 171mg | Iron: 5mg