Flatbreads with spiced beans
A Middle Eastern dinner for the galley that copes with rough seas, needs no fridge, about 30 min hands-on.
- Dinner
- Middle Eastern
- ⏱ 30 min
- 🌊 Sea tolerance 4/5
- 🪨 Bare bones
- vegan
- vegetarian
- pescatarian
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- All-purpose / plain flour360 g (90 g)
- Canned white beans (cannellini)520 g (130 g)
- Canned chopped tomatoes400 g (100 g)
- Onion (brown/yellow)160 g (≈ 1.5 onions) (40 g)
- Sunflower / vegetable oil40 g (10 g)
- Salt4 g (1 g)
Method
- Knead flour, a pinch of salt and water into a soft dough; rest 10 minutes; cook thin rounds in a dry pan.
- Fry onion; add beans and tomatoes; simmer 10 minutes.
- Scoop up the beans with the flatbreads.
In the galley
- Copes with a seaway — 4/5 for sea tolerance.
- Stow the main ingredients in dry stores — nothing here needs a fridge.
- Contains: Gluten — always check the labels of what you buy.
Per serving
🌾 Fibre-rich
- kcal
- 596
- protein
- 20 g
- fat
- 12 g
- carbs
- 103 g
- sugar
- 5 g
- fibre
- 11 g
From USDA FoodData Central, raw weights — a planning guide, not a label.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes