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Tomato-Dill “Fishy” White Cannellini Beans

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Ingredients

Adjust Servings:
250 White Beans Cooked
5 Tomatoes Roma Tomatoes
1/2 Bell Peppers
1 Onion red
2 Garlic cloves
1 Carrot medium
1 tsp. Dulce flakes
1/2 lemon Lemon juice
2 tbsp. Apple cider vinegar
1 tsp. Dijon mustard
Fresh dill

Tomato-Dill “Fishy” White Cannellini Beans

A perfect combo of cooled flavourful tomato- dill white beans with steaming hot potatoes!

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      When I was growing up, I used to  eat canned sardines in dill-tomato sauce. Now being a vegan, I created my own tomato-dill white beans instead of the sardines! I love this combination of sweet, sauer and a little touch of umami flavours together. If you like sea-vegetables and also tomato-based sauces this recipe is definitely a win! This are easy to make just out the staples. Check out my staple food list here .

       

      Nutrition facts

      White Cannellini Beans are the main protein in this dish. 1 cup (about 170 g.) of  cooked cannellini beans has 225 calories, 15.4g of protein 0.9g of fat, 40.4g of  carbs and 0.6g of sugar. Cannellini beans are a good source of B vitamins, and even  B12.  Moreover, they are high in Iron, Zinc, Potassium and have some calcium. (read more about nutritional value of them here).

      I love using these type of beans in my recipes when I want to have really meaty mushy texture, that is why they are perfect for this sauce.
      Dulce is a type of seaweed. It is a great source if Iodine. 7 g of dulse contain 1169 µg of Iodine. So that means that 1 teaspoon (approx 4 g.) will cover your daily Iodine need. I usually add dulse to smoothies and also decided to use it in this recipe because they bring that rich sea flavour to the dish. If you don’t like sea vegetables, you can ommite dulse at all and it will taste equally good!

      Get Organic Dulse flakes on Amazon:

      Amazon UK 

      Amazon US 

      How to use the beans in this recipe? 

      I always cook dried beans by myself, not canned. If you are for preparing them yourself, it is pretty easy. Follow these steps:

      1. Soak the beans overnight (for 18- 12 hours)
      2. Rinse the soaked beans and put them into a pot with water, ratio water to beans 3:1.
      3. Bring to a boil, then reduce the heat and cook under lid on slow heat for 100-120 minutes , or until soft.

      Tomatoes, garlic, red onions. tomatoes, carrots, dulse flakes and lemon- these are the key ingredients to give such a rich flavour to this dish.

      How to serve Tomato-Dill “Fishy” White Beans? 

      I especially like this dish cold. So it is good for a meal prep to use for the next day or pack for a lunch box.

      You could serve it with potatoes, rice, quinoa, mashed celery root, millet, polenta etc.

      I served it with some freshly boiled potatoes, covered in a little of olive oil and dill, roasted broccoli and some leftover Avocado Pesto.

      Steaming hot potatoes and roasted garlic broccoli combine so well together with these cool flavourful tomato-dill white beans!

      Get a good Potato Masher on Amazon to get a nice consistency:

      Amazon UK 

      Amazon US 

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      Steps

      1
      Done

      Prepare the vegetables

      Finely mince garlic and onion. Chop the tomatoes and bell pepper. Grate a carrot.

      2
      Done

      Add some olive oil/ vegetable stock/ water on a pan (medium heat) and saute the garlic and onion first for 3-4 minutes. Then add carrots and saute them too for the next 4-5 minutes. Add the bell peppers and tomatoes last, stir on and when the tomatoes start to bring out some liquid, lower the heat and cove them with a lid. Simmer for 10-15 minutes.

      3
      Done

      When the vegetables are all soft and mushy, I like to mash them a little bit with a hand potato masher right on the pan to get more equal sauce-like consistency. After that add the white beans, apple cider vinegar, lemon juice and mustard. Stir and bring to a quick boil and lover the heat again. Saute all together for the next 10 minutes.

      4
      Done

      Finish up

      At the end of cooking time add freshly chopped dill (about half of a bunch) and 1 tsp. of dulse. Stir well and let in cool for an hour or until completely cooled.

      Victoria

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