Fresh white beans with seared scallops
Total time1 h 25 min Preparation and possible waiting 20 min · Cooking 1 h 5 min How this time is calculated
Preparation and possible waiting: 20 min · Cooking: 1 h 5 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 25 min Preparation and possible waiting 20 min · Cooking 1 h 5 min How this time is calculated
Preparation and possible waiting: 20 min · Cooking: 1 h 5 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 27 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Stew
Lunch · Dinner
1 to 2 hours
Method
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Put the fresh white beans in a saucepan with the trimmed, roughly cut spring onion, green pepper, tomato and garlic. Add the water, 25 g oil and 2 g salt. Bring to the boil and simmer gently for 40–55 minutes until the beans are tender, swirling the pan occasionally.
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Remove the vegetables and blend with a ladleful of broth. Return all the purée to the beans and cook for another 3 minutes. Keep warm over a very low heat while preparing the scallops.
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Pat the scallops thoroughly dry with kitchen paper and season with the remaining gram of salt. Heat the reserved 10 g oil in a wide frying pan.
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Sear without crowding for 1–2 minutes on each side, adjusting for thickness, until opaque and firm but not rubbery. Do not add water to the pan.
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Divide the beans between four shallow bowls. Place three scallops on each, spoon over the pan juices and finish with chopped parsley. Serve immediately.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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