An easy spoon recipe, healthy and with a lot of flavor. Beans provide fiber and minerals, and bonito, high quality protein and healthy fats. You can adapt it to your taste, but the combination of legumes with fish is delicious and very nutritious.
Ingredients (for 4 people):
300 g of beans (Bola Moruna or the variety you prefer) · 500 g of fresh bonito 1 onion · 1 all · 2 hanging tomatoes 1 paprika · parsley · salt · extra virgin olive oil · 2 bay leaves · Black peppercorns · Saffron in sprigs.
Elaboration:
· Soak the beans overnight.
· Drain them and cook them with bay leaves, pepper and half an onion for an hour on low heat.
· Dice the bonito, mark it with oil in a saucepan and reserve it.
· In the same pan, incorporate the rest of the chopped onion, tomato and paprika, with a little salt, and fry it until everything is tender. Add the beans and cook for another twenty minutes.
· Prepare a mince with garlic, parsley and saffron, with a little broth, i incorporates it. You can make broth with the bones of the fish to intensify the flavor.
· Finally, add the bonito and cook for another five minutes.
Vanesa Bustos. Rooting kitchen. @vanesabustos.culinar / vanesabustos.com
