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Prawns with cannellini beans & rocket pesto

  • Posted by Adrian Monteforte
  • 06 February 2015

A relatively simple meal to whip up pre or post workout.

The ingredients are high in protein which aids in muscle recovery. It’s also a good source of healthy fats which assist in brain function and are easily converted to energy so they won’t stay on your hips!

Serves: 4

What you’ll need:

  • 2 tablespoons good-quality olive oil, plus extra to serve
  • 3 cloves garlic, thinly sliced
  • 2 zucchini, thinly sliced into rounds
  • ¼ teaspoon chilli flakes, plus extra to serve if desired
  • 2 x 400g cans cannellini beans, rinsed and drained
  • 100ml vegetable stock
  • 24 green tiger prawns, peeled and deveined with tails on
  • Finely grated zest of 1 lemon
  • 4 tablespoons flat-leaf parsley, chopped

 

Rocket Pesto

  • 3 anchovy fillets in oil, drained and finely chopped
  • 1 clove garlic, crushed
  • 1 bunch rocket leaves (no stems) chopped
  • 1 hard-boiled egg yolk, roughly chopped
  • ¼ cup good-quality olive oil

 

How to make it:

  1. Place all pesto ingredients in a blender and season with pepper. Blend until mixture is a thick puree. Add 1 to 2 tablespoons of water to loosen and pulse for a few seconds. Put pesto into a bowl, cover and refrigerate.
  2. Heat 1 tablespoon of olive oil in a frying pan over a medium heat. Add garlic and cook for a few minutes until golden in colour. Add zucchini and chilli flakes and cook for 1 minute, stirring gently.
  3. Add cannellini beans and vegetable stock and simmer for 5 minutes until warm. Mash ¼ of the cooked beans roughly into the broth to thicken. Remove from heat and season to taste with pepper and salt.
  4. Heat the remaining 1 tablespoon oil in separate frying pan over medium heat. Season shrimp and add to frying pan, cooking for 2 to 3 minutes until they have changed colour and are cooked through. 
  5. Remove pesto from fridge and fold into bean mixture. Spoon onto plates and top with shrimp, lemon zest, parsley, extra oil and chilli flakes.

     

    Recipe from Bean Cooking by Diane Newsom and Linda Turner