Bean Provencale with Black Olives Recipe

Looking for an easy Bean Provencale with Black Olives recipe? Learn how to make Bean Provencale with Black Olives using healthy ingredients.


Submitted by gwynevelyn

Makes 4 servings



Cannelini beans are rich in protein, complex carbohydrate and soluble fibre, which help balance blood sugar and insulin levels. The peppers are super-rich in vitamin C, a powerful antioxidant that helps prevent cancer and heart disease. Olives supply plenty of heart-healthy monounsaturated fats and vitamin E.

Recipe Ingredients for Bean Provencale with Black Olives

2 tbsp extra virgin olive oil
2 onions, sliced
1 red pepper, deseeded and sliced
1 green pepper, deseeded and sliced
2 garlic cloves, crushed
2 zucchini, trimmed and sliced
14 oz canned tomatoes, chopped
14 oz cooked butter beans, canned (or cannelini beans)
2 tbsp tomato paste
2 tsp dried oregano (or basil)
2 oz black olives
1/2 tsp salt
1/2 tsp black pepper
2 tbsp fresh parsley (or basil), chopped

Recipe Directions for Bean Provencale with Black Olives

  1. Heat the olive oil in a heavy-based pan and sauté the onions and peppers over a moderate heat until soft. Add the garlic and courgettes and continue cooking for a further 5 minutes, stirring occasionally.

  2. Add the tomatoes, beans, tomato paste, and dried herbs. Cover and simmer for 15-20 minutes, adding the olives 5 minutes before the end of the cooking time. Season with the low-sodium salt and black pepper. Serve sprinkled with the parsley or basil leaves.

Categories

Main Dish

Nutrition Facts
Serving Size 445.0g
Amount Per Serving
Calories
271
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
450mg
19%
Potassium
1264mg
36%
Total Carbohydrates
39.5g
13%
Dietary Fiber
10.3g
41%
Sugars
10.9g
Protein
10.6g
Vitamin A 55% Vitamin C 236%
Calcium 11% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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