This is a one pot dish full of strong delicious Mediterranean flavours with beans for protein and lots of vegetables. Add the red peppers 10 minutes before the end for added crunch and texture. 服務與糙米, potatoes or crusty bread.

成份 供應 4

一個大洋蔥, 切丁

a splash of olive oil

one large or two small carrots, 洗滌後，再切丁

2 芹菜棒, 斬

4 瓣大蒜, 肉末

a tablespoon of dried oregano

a tablespoon of dried chillies (或味道)

鹽

胡椒

2 月桂葉

2 番茄醬的湯匙

2 cans (400克, 14 盎司)西紅柿

一罐 (400克 14 盎司), 240g drained) of borlotti beans, drained and rinsed

2 large red peppers, cored and cut into one inch squares

a handful of black olives

2 tablespoons of capers (倒掉)

Method

Sweat the onion in a splash of olive oil in a large pan with a sprinkling of salt for 5 minutes

Add the carrot and celery, some black pepper, the oregano and chilli flakes, sweat for a further 10 minutes stirring occasionally

Add some water to just cover the vegetables, add the bay leaves and bring to the boil, simmer for about 10 minutes until the carrots have softened

Add the tinned tomatoes and the tomato puree, stir, bring back to the boil, reduce to a simmer and cook for another 20 to 30 minutes adding the chopped peppers 10 minutes before the end (or earlier if you prefer them softer)

Add the beans 10 minutes before the end and stir the olives and capers in just before serving