Beans are an excellent source of nutrition including:
- Protein
- Fibre
- Starchy carbohydrates
- Vitamins such as folate
- Minerals such as iron, magnesium and potassium
For further reading on this topic visit MyNutriWeb to read my latest blog.
Serves 4 as an appetiser or 2 as a salad or sandwich
Ingredients
- 1 can (400g) butterbeans, drained and rinsed
- 1 small jar (175g drained) of artichokes in oil
- 1/2 tsp white pepper
- 1/2 tsp garlic granules
- 50g flat-leaf parsley, roughly chopped
- 60g tahini
- Juice of 1 lemon
- 1 garlic clove
- Pinch of salt and pepper
Method
- Preheat the oven to 180°C fan (400°F).
- Slice any large artichoke pieces into 2 or 3 before mixing with the butterbeans, garlic and pepper. Spread on a baking sheet and roast for 20–25 minutes, shaking halfway through, until crispy.
- Blend the parsley, tahini, garlic, lemon juice, seasoning, and 50ml water to a dipping sauce consistency using an emersion blender or a food processor, adding a little extra water if needed.
- Pour the dip into a small dish and place it on a larger plate with the crispy butterbeans and artichokes scattered around.

Per serving: 449kcal/ 28g fat/ 3.7g saturated fat/ 23g carbohydrates/ 18g fibre/ 17g protein
This can also be served as a salad by mixing everything together with lettuce leaves eaten as is, or stuffed into a wholemeal pitta for a more substantial meal.