Marinated Shell Beans with Roasted Tomatoes

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
12%
Marinated Shell Beans with Roasted Tomatoes
90 min.
6
46kcal

Suggestions


Discover the vibrant flavors of our Marinated Shell Beans with Roasted Tomatoes, a delightful dish that perfectly balances freshness and heartiness. This recipe is not only a feast for the eyes but also a wholesome addition to your dining table, making it an ideal choice for vegetarians, vegans, and anyone seeking gluten-free options. With just 46 calories per serving, it’s a guilt-free indulgence that can be enjoyed as a side dish, antipasti, or even a light snack.

The star of this dish is the combination of tender shell beans, which are marinated in a zesty lemon vinaigrette, and sweet, roasted cherry tomatoes that burst with flavor. The aromatic herbs—fresh parsley and oregano—add a fragrant touch that elevates the dish to new heights. The slow-roasting process enhances the tomatoes' natural sweetness, creating a perfect contrast to the savory beans.

Whether you’re hosting a dinner party or simply looking for a nutritious addition to your meal prep, this recipe is sure to impress. It’s easy to prepare, requiring just a bit of patience as the beans simmer and the tomatoes roast to perfection. Let the beans marinate to absorb all the delicious flavors, and serve them at room temperature for a refreshing and satisfying dish that everyone will love. Dive into this culinary adventure and enjoy the wholesome goodness of Marinated Shell Beans with Roasted Tomatoes!

Ingredients

  • pound cherry tomatoes 
  • 0.5 cup flat parsley chopped
  • tablespoon kosher salt plus more for tomatoes
  • 0.5 cup lemon vinaigrette 
  • tablespoon olive oil 
  • 0.3 cup oregano fresh chopped

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • mixing bowl
  • wire rack
  • pot

Directions

  1. Put each type of bean in a separate saucepan and cover by 2 inches with water. Bring the water to a boil over high heat, add 1 tablespoon salt to each pot and reduce the heat to a simmer. Cook until the beans are tender, but are not so soft as to be mushy. Between 20 and 45 minutes.
  2. Add more water while cooking if necessary. Each type of bean will require a different cooking time so monitor them closely. When cooked turn the heat off and let the beans cool completely in the water.Meanwhile. Adjust oven rack to the center postition, then preheat to 300 degress F.In a medium bowl, roll the tomatoes in 1 tablespoon of olive oil and a big pinch of salt.
  3. Place a wire rack onto a baking sheet and spread the tomatoes out onto the wire rack in a single layer.
  4. Place in the oven and roast until the skins are shrivled but they are still plump and moist, about 1 hour and 15 minutes.
  5. Remove from oven and let the tomatoes cool to room temperature.
  6. Combine the cooked, cool beans in a large mixing bowl.
  7. Add the parsley, oregano and the vinaigrette. Season with salt and pepper, then carefully stir the beans to combine the flavors.
  8. Let the beans sit and marinate at least an hour.
  9. Transfer to a serving plate, top with roasted tomatoes and more black pepper to taste.
  10. Serve at room temperature.

Nutrition Facts

Calories46kcal
Protein9.23%
Fat43.4%
Carbs47.37%

Properties

Glycemic Index
10.42
Glycemic Load
0.37
Inflammation Score
-9
Nutrition Score
10.071739227875%

Flavonoids

Eriodictyol
3.77mg
Hesperetin
4.93mg
Naringenin
0.1mg
Apigenin
10.78mg
Luteolin
0.4mg
Kaempferol
0.09mg
Myricetin
0.84mg
Quercetin
0.74mg

Nutrients percent of daily need

Calories:46.46kcal
2.32%
Fat:2.59g
3.99%
Saturated Fat:0.38g
2.36%
Carbohydrates:6.37g
2.12%
Net Carbohydrates:4.33g
1.58%
Sugar:2.45g
2.72%
Cholesterol:0mg
0%
Sodium:1174.76mg
51.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.24g
2.48%
Vitamin K:97.96µg
93.29%
Vitamin C:33.3mg
40.36%
Vitamin A:828.78IU
16.58%
Manganese:0.2mg
9.77%
Iron:1.69mg
9.38%
Fiber:2.04g
8.16%
Vitamin E:1.19mg
7.92%
Potassium:242.35mg
6.92%
Folate:24.11µg
6.03%
Calcium:52.49mg
5.25%
Vitamin B6:0.1mg
4.96%
Copper:0.08mg
4.21%
Magnesium:16.15mg
4.04%
Phosphorus:29.85mg
2.99%
Vitamin B3:0.58mg
2.89%
Vitamin B1:0.04mg
2.81%
Vitamin B2:0.04mg
2.1%
Vitamin B5:0.17mg
1.7%
Zinc:0.23mg
1.51%
Source:SippitySup