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Broad Bean and Feta Bake

  A delicious savoury breakfast bake containing a plentiful supply of dietary fibre and phytonutrients from the beans, onions and herbs

Health Benefits  -  low fodmaps, high in protein and fibre

It is also packed with protein from the egg, beans and cheese. The side serving of thin, air-dried ham provides a protein boost to this recipe.

Broad beans are a particularly good source of flavanols. Flavanols have an important role in keeping the gut healthy. After flavanols are eaten, they travel through the gastrointestinal tract and reach the large intestine where the gut bacteria break them down into a variety of different compounds which help to regulate intestinal immune function and inhibit inflammation. Flavanols help to keep the balance of microorganisms in the gut healthy by inhibiting the growth of various pathogens and increasing the populations of beneficial bacteria in the gut.

Preparation Time 15 minutes
Cooking Time 30 minutes
Servings 4

Ingredients

  • 450g frozen baby broad beans, defrosted
  • 2 tbsp olive oil
  • 3 large salad onions, sliced into thin rounds
  • 8 large free-range eggs, lightly beaten
  • 120g feta cheese, cut into 1cm cubes
  • 1 tbsp parsley, chopped
  • 10g Parmesan cheese, finely grated
  • 78g thin air-dried ham e.g Parma

Method

  1. Preheat the oven to 200°C/ gas mark 6.
  2. You will need an oven proof dish measuring approximately 27cm x 19cm x 8cm.
  3. Drop the defrosted broad beans into a pan of boiling water and cook for 5 minutes or until just tender. Remove from the heat and drain.
  4. Heat 1 tbsp of olive oil in a frying pan and gently fry the sliced salad onions until soft and just beginning to brown. Remove the pan from the heat.
  5. Break the eggs in a large bowl and beat with a fork until the yolks and the whites are well mixed.
  6. Add the beans, cooked spring onions, feta cheese and parsley to the eggs and stir.
  7. Brush the edges of the ovenproof dish with the remaining olive oil and pour in the egg and bean mixture.
  8. Place in the centre of the oven for 30 minutes. Halfway through the cooking time check the bake is browning evenly and turn the dish around if needed.
  9. Remove the bake from the oven when it has set and is golden brown all over.
  10. Allow to cool a little before slicing into squares and serve with a dusting of grated Parmesan cheese.

Alternative serving suggestion

Button mushrooms, or sliced courgettes can be used instead of baby broad beans in this recipe. Just sauté them lightly before adding to the egg mixture.
Chopped chives can be substituted for parsley.

Cooks tip

  • Line the bottom of the oven proof dish with baking parchment if you want to turn the bake out of the dish and cut it into slices.
  • Many recipes call on the cook to remove the outer skin from broad beans however the skins are a good source of dietary fibre. The skins of young frozen broad beans are tender enough to be eaten.
  • Use fresh, young broad beans instead of frozen if you can. They are easy enough to grow.
  • Slices of this bake would also be perfect for lunch or served as part of a picnic.

 

Per Serving (g)

Per 100 g

Calories (kcal/KJ)

435 / 1816

93 / 385

Protien

34 g

7.1 g

Fat

21 g

4.5 g

Saturated fat

9.1 g

1.9 g

Carbohydrate

23 g

4.8 g

Suger

13 g

2.7 g

Fibre

10 g

2.2 g

Sodium 

911.8 mg

194 mg

Salt equivalent

2.3 g

0.48 g

Breakfast Recipes

  • Created on .

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