High-Protein, Gluten Free
Crab, tomato and green bean tian
15 mins
Intermediate
1 Serving
Our crab, tomato, and green beans tian with live yoghurt is a nutritious meal that can support your digestive health, as well as being high in protein and omega-3 fatty acids, which can help support heart health and brain function thanks to the addition of the succulent crab meat.
Brilliant Bases Used In This Recipe
About This Recipe
Our crab, tomato, and green beans tian with live yoghurt is a flavourful and nutritious meal that can support your digestive health and provide numerous other health benefits.
This recipe combines fresh crab meat that is a mix of 50% white and 50% brown, juicy cherry tomatoes, and crisp green beans with live yoghurt, creating a delicious and healthy meal that is perfect for anyone dealing with IBS – and those without digestive issues.
Don’t think you have to buy, cook and de-shell a crab yourself either. A good fishmonger or deli counter will easily have 50:50 meat available to buy. Crab is a great source of protein and omega-3 fatty acids, which can help support heart health and brain function.
Tomatoes are also packed with vitamins and minerals, including vitamin C and potassium, which can support overall health.
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Ingredients
120g/4.3oz of fresh crab meat 50/50
50g/1.8oz cooked cold green beans, diced to size
70g/2.5oz tomato concassé to remove skins/seeds
3tsp plain natural yoghurt
1tsp unfiltered extra virgin oil
3-4 basil leaves
1tsp lemon zest (about half a lemon)
4tsp pea shoots to finish
Nutrition Per Serving
Calories
155
Fats
6G
Carbs
8G
Protein
16G
Method
Decant the crab meat into a bowl, add the yoghurt and lemon zest, plus salt and pepper to taste. Fold together gently
Make the tomato concassé (see skills video link below), fine chop the basil and fold both together with the olive oil
Using a deep pastry ring centred on a plate (as per the video) spoon in the crab mix, followed by the tomato concassé and finally add the diced green beans
Remove the ring and top off with the leaves to finish
Serve with our crostini as a light lunch or starter