This recipe for Seared Scallops with White Bean Purée is not only very trendy but combines 2 great ingredients. Scallops are highly nutritious containing lots or vitamins, minerals and essential fatty acids. Scallops are one seafood that doesn’t react well to being frozen so if you can’t get fresh don’t bother. Cannellini beans are low-fat, high in fibre and contain magnesium, iron (twice as much as beef) and folic acid. They also provide a good source of Thiamine which is needed for good mental health. Additionally, they are ultra-rich in molybdenum, a trace mineral that helps produce detoxifying enzymes. Serve this with some griddled baby leeks for even more taste and nutritional value.
Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4 people
Energy: 293 calories per serving
Non-stick frying pan
2 x 400g cans cannellini beans
2 garlic gloves
200ml vegetable stock
2 tablespoons chopped parsley
2 teaspoons olive oil
16 large fresh prepared scallops
Drain the beans.
Roughly chop the garlic
Place the beans, garlic and stock in a saucepan.
Bring to the boil and simmer for 10 minutes.
Remove from the heat and drain off any excess liquid.
Mash with a potato masher and stir in the parsley. Keep warm.
Heat the oil in a small frying pan.
Add the scallops and fry for 1 minute on each side.
Serve the scallops sitting on the purée.