When it comes to super-nutritious and uber-delicious breakfast staples, this bean-based dish from AIA Ambassador Marika Day is a home run.

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Running time: 20 minutes
 

If you want to set yourself up for the day with a big bowl of head-to-toe nutrition, you can’t look past AIA Ambassador Marika Day’s Mediterranean Breakfast Beans.

Chock full of the kind of vitamins you need to keep your body firing on all cylinders (zine, copper, manganese and selenium – oh my!), not to mention all of that good protein and fibre, beans are a cheap way to fill up on the good stuff.

So get your coffee brewing, your pots and pans at the ready, and join Marika on this trip to flavour country.  

MEDITERRANEAN BREAKFAST BEANS

INGREDIENTS:

Serves 3

1 tbsp extra virgin olive oil

1 small red capsicum, finely sliced

1 small red onion, finely diced

2 cloves garlic crushed

1 x 400g tin crushed tomatoes

1 x 400g tin canellini beans

1 tbsp tomato paste

1/2 tsp smoked paprika (smoked gives it a delicious flavour)

Chilli powder optional

Fresh parsley

Crusty sourdough or gluten free bread

METHOD:

Heat olive oil in a fry pan to medium-high heat. Add sliced capsicum and cook for 5 minutes or until capsicum begins to blister.

Add onion to the pan and reduce heat to medium. Cook for 2-3 minutes or until onion begins to caramelise.

Reduce heat to low and add garlic. Stir for 1 minute.

Add tomatoes, beans, tomato paste and paprika to the pan. Season with chilli powder, salt and pepper.

Reduce heat to low and cook for 10 minutes or until sauce begins to thicken.

Top with fresh parsley and serve on top of crusty sourdough toast.