Greek Butter Beans in Tomato Sauce

Source: Ciara Ryan Nutrition

There’s nothing plain about beans when they’re cooked like this. Butter beans, full of fibre and slow-burning energy, are simmered in a rich tomato sauce with herbs, garlic, and just enough spice for flavour. A crumble of feta and a handful of olives finish the dish perfectly.

I like to have this as a main for dinner when we’re going meat-free (the family that is, I’m 100% meat free). To boost the protein, I’ll crack in one or two eggs per person and cover the pan for the last 5 minutes of cooking. Between the beans and the eggs you’ve got a protein-packed, satisfying meal. I’ll usually serve it with brown rice or some crusty sourdough to mop up the sauce.

For families looking to eat less meat without feeling deprived, this Greek Butter Beans dish delivers comfort, flavour, and the kind of nutrition that keeps blood sugar steady and energy flowing all evening. Of course, you can also enjoy it as a side — it pairs beautifully with white fish. It’s a great one for batch cooking and reheating too, making healthy eating that bit easier in a busy week.

Ingredients

2 tablespoons olive oil

1 medium onion, finely chopped

6 garlic cloves, diced

1 teaspoon salt

½ teaspoon chili flakes

2 teaspoons dried oregano

1 teaspoon paprika

200g cherry tomatoes, halved

1 can chopped tomatoes

2 teaspoons honey

2 cans butter beans, drained and rinsed (400g each)

100g crumbled feta cheese

Handful pitted Kalamata olives, sliced

¼ cup fresh dill, chopped

¼ cup fresh parsley, chopped

1 large lemon, cut into wedges

Method

1. Heat olive oil in an oven-safe skillet over medium heat. Add the diced onion and season with ½ teaspoon of salt. Cook until soft. Add garlic and cook for 1 minute.

2. Add chili flakes, paprika, oregano, honey, and cherry tomatoes. Cook for 30–60 seconds, stirring. Add the canned tomatoes and another ½ teaspoon of salt. Stir and simmer uncovered for 8–10 minutes until the sauce thickens.

3. Stir in the butter beans and olives, then add a few sprigs of dill and stir. Crumble most of feta into the dish.

4. Add eggs here if using. Place lid and gently cook for another 5-6 minutes.

5. Sprinkle with more dill, parsley and feta.

6. Serve with lemon wedges and crusty bread.

Notes

• Storage: Store leftovers in an airtight container in the fridge.