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The super-fast shape-up plan: Broad beans, feta & chilli on toast

The super-fast shape-up plan: Broad beans, feta & chilli on toast

MINDFUL DAY 

If toast for breakfast is a particular favourite, this will appeal. Broad beans are a very rich source of fibre and B vitamins, so will energise you for the day. Salty feta is not only low in calories and fat, it contains beneficial bacteria and calcium. There’s a lot to play with in this recipe – use edamame instead of broad beans if you prefer, or add an egg for a slightly more filling option.

VEGETARIAN

SERVES 2

PREP 5 minutes

COOK 15 minutes

CALORIES PER SERVING 344

150g fresh podded or frozen broad beans

20g feta

a small handful of rocket (about 15g)

1 garlic clove

1½ tbsp extra virgin olive oil

juice of ½ lime

4 small slices of pumpernickel or rye bread, toasted

pinch of chilli flakes

  • Add the beans to a saucepan of salted boiling water and cook for 3 minutes. Remove from the heat, drain and run them under cold water until they’re cool. If you’re using fresh broad beans, remove each bean from its tough outer skin. Fiddly, but worth it.
  • Put half the beans, most of the feta, the rocket, garlic, oil and lime juice into a food processor and blend until smooth. Add the rest of the beans and briefly pulse until they are in chunky bits.
  • Spread the mixture on to the toast, season well, crumble over the rest of the feta and sprinkle over the chilli flakes.

 

 

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