Italian · Lunch
Farmhouse Bean and Vegetable Bowl (High-Protein)
A rustic Italian-style bowl of cannellini beans simmered with garlic, rosemary and tomato, layered over sautéed greens and roasted vegetables, finished with poached eggs and shaved pecorino romano. Hearty and earthy, rich in fibre and plant-based protein from beans and vegetables.
$5
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
465Calories
51.2gProtein
14.2gFat
36.4gCarbs
5.4gSugar
9.2gFiber
800mgSodium
374mgChol
4.3gSat Fat
1258mgPotassium
368mgCalcium
5.8mgIron
1.2mcgVitamin B12
23mgVitamin C
vegetarian
high-fiber
protein-rich
low-cholesterol
high-protein
Instructions
1
Prep
Stem and chop kale, slice zucchini into half-moons, slice carrot on the bias, mince garlic, chop rosemary, and crush tomatoes.
2
Roast
Toss zucchini and carrot with half the olive oil and salt on a baking sheet. Roast at 425°F for 18–20 minutes until edges brown and carrot is tender.
3
Simmer
Warm remaining oil in a skillet over medium heat. Add garlic, rosemary, beans, tomatoes, and 2 tablespoons water. Simmer 8 minutes until sauce thickens and coats beans, then stir in kale and cook 2–3 minutes until wilted and deep green.
4
Poach
Bring water to bare simmer in a small pot over medium-low heat. Swirl, slide in both eggs, cook 3 minutes each until whites set but yolks jiggle.
5
Plate
Spoon bean-kale mixture into a bowl, arrange roasted vegetables alongside, top with both poached eggs, shave pecorino over, drizzle with vinegar, finish with pepper and red pepper flakes.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 20 oz566g, cooked cannellini beans
- 44 large eggs, poached
- 2 oz56g pecorino romano
- 7 oz200g kale
- 7 oz200g zucchini
- 7 oz200g carrot
- 4 cloves4 cloves garlic
- 2 tsp2 tsp fresh rosemary
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp red wine vinegar
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 1/4 tsp1/4 tsp red pepper flakes
