White Bean Prawn Saganaki
Healthy
/

White Bean Prawn Saganaki

This dish is simple to make, but the flavours are intense, sweet and spicy. The caraway and nigella seeds add earthy flavours, while the greens and beans pack it with more vegetables – but the sauce is full of the good stuff, too.
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Serves
4
Total Time
45 Minutes
Ingredients
4 tbsp of extra virgin olive oil
240g of white onion, diced
5 garlic cloves, finely chopped
2 red chillies, finely chopped
2 tsp of caraway seeds
2 tsp of nigella seeds
2 tsp of dried oregano
500g of tomatoes, roughly chopped
2 tbsp of tomato purée
2 tbsp of honey
50g of feta, crumbled
200g of chard or spinach leaves, roughly chopped
20g of basil, roughly chopped (reserve some leaves to garnish)
1 x 400g can of giant white beans or butter beans, drained and rinsed
200g of raw jumbo prawns, shelled and deveined
Method
Step 1

Preheat the grill to high.

Step 2

Heat the oil in a flameproof casserole over a medium heat, add the onion and cook for 5 minutes until soft and translucent, then add the garlic, chilli and seasoning and cook for 2 minutes to colour and infuse their flavour.

Step 3

Toss in the caraway and nigella seeds with the oregano and stir into the onions for 1 minute before adding the tomatoes, tomato purée, honey and feta. Cover and cook for 12 minutes until the tomatoes have fully broken down and the feta has melted into the sauce. Add a splash of water if it sticks to the bottom of the pan.

Step 4

Uncover the pan and stir so that all the ingredients combine with the sauce, then add the green leaves and basil, reserving a few basil leaves to garnish, and stir for 2 to 3 minutes or until the greens have wilted.

Step 5

Add the beans to the sauce and place the prawns on top. Simmer for 2 minutes then transfer to the grill for 4 minutes to finish cooking the prawns and caramelise the top of the dish.

Step 6

Garnish with the reserved basil leaves and serve.

Notes: For a smoother sauce, blend the chilli, garlic and onion in a small processor before cooking.

For even more flavour, toast the caraway and nigella seeds for 1–2 minutes and crush in a pestle and mortar before adding.

Recipe courtesy of COOKS by Dr Rupy Aujla (Ebury Press, £22)

Photography by David Loftus

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