Tomato Tahini Bean Bowl
Plant-richQuick (15–30 min)Budget-friendly
- Calories
- 545kcal
- Protein
- 27g
- Carbs
- 78g
- Fat
- 16g
- Total time
- 26min
Per serving · 12 min hands-on, 15 min waiting
Ingredients
Servings
- 267 g Pinto Beans
- 117 g Tomatoes
- 17 g Breadcrumbs
- 10 g Tahini
- 10 g Almonds
- 10 g Fresh Parsley
- 8 g Tomato Sauce
- 5 g Hot Sauce
- 5 g Cream Cheese
- 2 g Garlic
- 1 g Paprika
about €2.18 per serving
Instructions
-
Prepare the Tomatoes
1 min hands-on6 min waiting
- Heat olive oil in a large skillet over medium-high heat.
- Add whole tomatoes and sprinkle with salt.
- Cook for 5–7 minutes, stirring occasionally, until tomatoes soften and begin to burst.
- Add a splash of water if the pan starts to dry out.
-
Enhance the Base
1 min hands-on2 min waiting
- Finely mince garlic and add to the pan with tomatoes.
- Stir in tomato sauce, hot sauce, and smoked paprika.
- Cook for another 2–3 minutes until fragrant and slightly thickened.
-
Incorporate the Beans
2 min hands-on6 min waiting
- Rinse and drain pinto beans, then add to the skillet with water.
- Stir to coat beans in the tomato mixture.
- Add cream cheese and mix until it melts into the sauce.
- Lower heat to a simmer and cook for 5–8 minutes, stirring occasionally, until sauce thickens and beans are heated through.
-
Toast the Almonds and Bread Crumbs
3 min hands-on
- Toast almonds in a dry pan over low heat for 2–3 minutes until fragrant.
- Set almonds aside.
- Toast seasoned bread crumbs in the same pan until golden and crispy.
-
Prepare the Garnishes
2 min hands-on
- Wash and finely chop fresh parsley.
- Whisk tahini with water in a small bowl to create a smooth consistency.
-
Assemble the Dish
2 min hands-on
- Divide tomato-bean mixture into serving bowls.
- Drizzle each portion with prepared tahini and hot sauce.
- Sprinkle toasted bread crumbs, chopped parsley, and almonds evenly over the top.
- Cooking tips:
- Use ripe, fresh tomatoes for the best flavor. If they’re out of season, canned whole tomatoes can be substituted.
- Adjust the amount of hot sauce based on your spice tolerance.
- For a nut-free option, replace almonds with sunflower seeds or omit entirely.
- If the sauce becomes too thick, thin it out with a tablespoon of water or vegetable stock.
- Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or microwave before serving.
Nutrition per serving
| Energy | 545 kcal |
|---|---|
| Protein | 27.1 g |
| Carbohydrates | 78.1 g |
| Fat | 16.4 g |
| of which saturated | 2.5 g |
| Fiber | 5.3 g |