Marinated White Beans with Socca Flatbread
Okay, so you have probably noticed how much I love beans if you have been following my blog or Instagram account grace.and.jack for any amount of time. I always have beans sprouting in my window and I love to talk about their health benefits, which you can read about if in my recent post How to Sprout Lentils and Beans & Why You Should. I am always looking for new ways to enjoy legumes, so when I came across a recipe for Socca I knew I had to try it with my favorite marinated white beans. Being gluten free makes it difficult to find a nice flatbread, so when I saw that this was made with hearty, protein rich, chickpea flour, I was all over it. The flat bread itself is simple to make, as well as the marinated beans, and can be a delicious lunch, or breakfast served with spicy sausages and hard boiled eggs drizzled with olive oil and black pepper.
Tips for making Socca:
The socca dough needs to sit a while before baking, at least an hour but longer is better. So quickly whisk this together early in the day, or the night before, and let sit on the counter in a covered container. I let the socca pictured sit 5 hours before baking. It does look runny, but it is meant to.
What herbs, and how much of each, you add to the flatbread mixture is really up to you. This bread is traditional to Italy and has been made with many different herb combinations as well as being served without herbs at all. Use your own favorites and play with different combinations to find what you like best. I used oregano, basil, parsley, and just a pinch of chili flakes.
It's important to whisk this flatbread thoroughly before letting it sit, as well as just before baking. The first time I made this I did not whisk enough and it was a bit too dense. Put your elbow into it! It is absolutely worth the effort.
The marinated white beans are quick to put together, but it is nice to let them sit in the vinaigrette for a while to really take on the flavours of the oil, vinegar and herbs. I usually let mine sit in the fridge for at least 3-4 hours before serving, and it keeps well in the fridge for up to a week. The longer you let it sit the stronger the flavour grows. I love to serve it on salads, on top of crackers or toast, or as a side to my eggs in the morning, the possibilities are endless here!
You can play with the flavours in this marinade as well. Choose your favorite herbs and use different pickled or fresh veggies to suit your taste. To make it vegan simply leave out the feta cheese. This recipe is simply here to inspire you to create a protein, iron, and fibre rich dish that you can enjoy as a meal or snack throughout the day. It is meant to give you energy to do the things you enjoy without spending too much time in the kitchen prepping food. Leave all that to me, I got your back friend!
I like to snack on beans because they are filling, while still healthy, with many nutritional benefits. So often when we reach of a quick snack it is not necessarily something that our body will benefit from. I have said this many times before, but I believe that (most) everything we eat should benefit and fuel our bodies with the nutrients we need. So rather than grabbing a pastry or a bag of chips, reach for something like these beans instead and give your body the love it deserves. Add this recipe to your meal prep day so you can use throughout the week as work lunches, snacks or breakfasts to go. Having jars or prepped snacks like these in the fridge make it simpler to eat healthier on those busy days without missing out on delicious flavours.
It's important to whisk this flatbread thoroughly before letting it sit, as well as just before baking. The first time I made this I did not whisk enough and it was a bit too dense. Put your elbow into it! It is absolutely worth the effort.
The marinated white beans are quick to put together, but it is nice to let them sit in the vinaigrette for a while to really take on the flavours of the oil, vinegar and herbs. I usually let mine sit in the fridge for at least 3-4 hours before serving, and it keeps well in the fridge for up to a week. The longer you let it sit the stronger the flavour grows. I love to serve it on salads, on top of crackers or toast, or as a side to my eggs in the morning, the possibilities are endless here!
You can play with the flavours in this marinade as well. Choose your favorite herbs and use different pickled or fresh veggies to suit your taste. To make it vegan simply leave out the feta cheese. This recipe is simply here to inspire you to create a protein, iron, and fibre rich dish that you can enjoy as a meal or snack throughout the day. It is meant to give you energy to do the things you enjoy without spending too much time in the kitchen prepping food. Leave all that to me, I got your back friend!
I like to snack on beans because they are filling, while still healthy, with many nutritional benefits. So often when we reach of a quick snack it is not necessarily something that our body will benefit from. I have said this many times before, but I believe that (most) everything we eat should benefit and fuel our bodies with the nutrients we need. So rather than grabbing a pastry or a bag of chips, reach for something like these beans instead and give your body the love it deserves. Add this recipe to your meal prep day so you can use throughout the week as work lunches, snacks or breakfasts to go. Having jars or prepped snacks like these in the fridge make it simpler to eat healthier on those busy days without missing out on delicious flavours.
Marinated White Beans
Ingredients
- 1 cup white beans, canned, or cooked and washed (sprouted is a bonus if you have them already prepped)
- 1/2 cup olive oil
- 1/4 cup vinegar
- 2 marinated artichoke hearts, chopped finely
- 3 sun dried tomatoes, chopped finely
- 1-2 tablespoons crumbled feta cheese
- 1 tsp dried basil or fresh if you have it
- salt & pepper to taste
Instructions
- Combine all ingredients in a covered container, I use a glass jar. Let sit in fridge to marinate for at least an hour before serving. Enjoy on socca flatbread, toast with garlic and olive oil, on the side of a fresh piece of cod, on top of a salad, or stirred into cooked quinoa!
Socca Flatbread
Ingredients
- 1 cup chickpea flour (also known as garbanzo bean flour)
- 1 cup warm water
- dried herbs of choice. I used oregano, basil, parsley and chili flakes
- 1 tsp salt
* I use a 12" round baking dish to make this socca bread, but if you plan to use a different size dish simply adjust the measurements keeping the 1 - 1 ratio of chickpea flour and water! The batter should not sit more than one inch high in the baking dish.
Instructions
- Whisk all ingredients in a bowl, cover and let sit at least an hour, up to 12 hours. I find the longer it sat the better so plan to make this batter ahead of time.
- After the mixture has rested, preheat oven with the empty baking dish in it to 450F.
- Give the batter a really good whisk.
- Remove the baking dish once preheated and swirl with oil. Add batter and return to oven to bake for 15 minutes.
- Once finished baking, use a spatula to go around the edges on the flatbread and slide our of the dish. Cut into pieces and enjoy warm, or cooled, with your marinated white beans.
For more inspiration be sure to check out our Instagram page grace.and.jack !
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