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Giant Beans in Tomato Sauce

Veggies | Protein | Fat
Course Hot Meals
Prep Time 10 minutes
Cook Time 40 minutes
Bean Soak Time 8 hours
Total Time 8 hours 40 minutes
Servings 4
Author Katie's Bright Kitchen

Ingredients

Protein

  • 9.5 oz dry corona beans or gigantes beans pre-soaked 8-10 hrs

Veggies

  • 1/2 eggplant medium, diced
  • 1/2 onion large, diced
  • 1 (14.5 oz can) diced tomatoes including liquid

Fat

  • 4 Tbsp olive oil (2 oz)

Condiments & Spices

  • 8 oz marinara sauce
  • 4 garlic cloves minced
  • 2 bay leaves
  • 1/2 tsp dried thyme
  • 1/2 cup water
  • 1 tsp vegetable bouillon optional
  • A large pinch of black pepper
  • 1/2 tsp salt

Instructions

  • Pre-soak your beans for 8-10 hours, or use the ​Instant Pot “Quick Soak” method.
  • Rinse and drain the beans, and return to the pot.
  • Add the rest of the ingredients to the inner pot, except the salt.
  • Place the inner pot in the Instant Pot and close the pot lid to Sealing.
  • Set to Manual (high pressure) for 25 minutes. Let the pressure naturally release.
  • If the beans aren't fully cooked or there is too much liquid, put the lid back on and set the cook time for 2-3 minutes. Repeat if needed.
  • Stir in salt, and remove the bay leaves.

Notes


  • This recipe requires pre-soaking the beans. If you use canned beans, reduce the pressure cooking time to 3 minutes and simmer afterwards to thicken if needed.
  • This could also be made in a crockpot or slow cooker. Simmer everything until the beans are fully cooked, but be sure to pre-soak them as directed.

Bright Line Eating Breakdown

  • One serving of this recipe contains the following (compliant with the BLE female weight loss food plan):
    • 6 oz veggies 
    • 6 oz beans (1 protein serving)
    • 0.5 oz oil (1 fat serving)

Weighing This Meal 

  • I prefer to weigh the veggies raw and the beans dry. Place the pot (just the removable inside pot) on the digital food scale. Dice and weigh out 24 oz total of onion, eggplant, and diced tomatoes. Add the pre-soaked and drained beans along with the rest of the ingredients, and forget about the weight after that. After cooking, the dry bean weight given will yield 4 protein servings (about 24 oz). Divide the final dish into 4 equal servings. Each will have the quantities listed above. 
  • See this page about other methods for weighing mixed dishes. Also, on the Bright Line Eating food plan, potatoes are counted as a grain.

Maintenance Suggestions

  • Grain Addition: Serve over cooked grain such as rice or quinoa
  • Protein Addition: Add pine nuts or a feta-like cheese
  • Fat Addition: Add oil or pine nuts