Sardines with Tomatoes and Beans

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Sardines with Tomatoes and Beans

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By naturopath Sandra Villella

This is a recipe that my sister Wendy created. It is excellent for those nights when you get home late, are ravenously hungry and want something quick and easy. As it’s a one pot dish, by the time you’ve showered and changed, your meal is ready.

Ingredients

2 x cans 105g sardines, in brine, springwater or olive oil
2 x 400g tins of chopped tomatoes (I like the organic ones)
500 - 750g of fresh green beans (French, snake, flat beans)
1 small onion, chopped
2-3 gloves of garlic, chopped or just bashed with the flat end of a knife
1 dessertspoon of olive oil (or you can use the olive oil from the sardines)
Tablespoon of tomato paste
Good few splashes of balsamic vinegar
6 large basil leaves roughly chopped
Pinch of dried oregano
Salt and pepper to taste

Method

In a large saucepan, heat the olive oil and add the onions and garlic and sauté for about a minute. Then add sardines, tinned tomatoes and green beans and stir through.
Add few good splashes of balsamic vinegar, herbs and seasoning, put the lid on and simmer. Add tomato paste if you prefer a thicker consistency. Cook until beans are the texture you like (15 - 30 mins).
This can be a meal on its own, served with rice or pasta, as a side dish or is perfect over firm tofu that has been cut into steaks and pan fried.

Content updated June 17, 2008

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