This is a delicious, one pot, vegetarian dish which can be scaled up to feed a crowd. It also improves once cooked if left for a while before eating.
Health Benefits – high in fiber and protein
Prep: 45Minutes | Cooking time: 35 Minutes | Servings: 4
This stew contains a glorious mix of vegetables which are known to promote gut health. Eating a diverse range of plant foods increases the variety of beneficial microbes in the gut. Gut microbes are key to supporting many aspects of human health including immune, metabolic and neurological functions. Olive oil can have positive effects on gut microbiota due to the high levels of polyphenols they contain. Bacteria in the gut can transform polyphenols into useful biologically active compounds that influence the body’s immune system and many other aspects of health. Research has shown eating a moderate amount of cheese can increase Bifidobacteria, which are known for their positive health benefits through their metabolic activities.
Ingredients
1 onion, sliced
2 tbsp virgin olive oil
3 cloves garlic, finely chopped
2 tsp ground cumin
1 tsp ground cinnamon
2 bay leaves
2 tbsp chopped parsley
1 tsp fresh thyme leaves, chopped
2 x 400g tins chopped tomatoes
1 tbsp tomato purée
2 x 400g tins butter beans drained and rinsed
300g green beans, ends trimmed
juice and zest of half a lemon
150g crumbled feta
30g pine nuts
Method
- Place the onion in a large, wide pan and drizzle with a little olive oil.
- Sweat the onion for 5 minutes until soft.
- Add the garlic, spices and herbs, reserving a little of the parsley to finish the dish.
- Turn up the heat and add the chopped tomatoes and tomato purée allowing the stew to come up to the boil.
- Reduce the heat and simmer for 20 minutes. Stir in the butter beans, green beans, lemon zest and lemon juice.
Cook for a further 10 minutes. - Cover the pan at this stage if you can otherwise stir to ensure the green beans cook through.
- Serve the tomato and bean stew in bowls with crumbled feta cheese, pine nuts and a sprinkling of parsley.
Alternative serving suggestion
Any green vegetable can be substituted for the green beans for example, broccoli spears or asparagus.
This dish can be part of a tapas style meal served with bowls of freshly cooked prawns or chicken.
Cooking Tips
- Use 500g of chopped fresh tomatoes instead of tinned chopped tomatoes.
- Any leftovers from this dish can be eaten the following day as the flavours improve over time.
Variation
Peas can be added to the dal instead of spinach
Aubergines can be substituted for the butternut squash
Serve as part of a meal with other side dishes such as aubergine curry or chicken curry
| Per Serving (g) | Per 100 g | |
| Calories (kcal/KJ) | 535 / 2237 | 52 / 384 |
| Protein | 28 g | 4.8 g |
| Fat | 722 g | 3.7 g |
| Saturated fat | 6.7 g | 1.1 g |
| Carbohydrate | 47 g | 8 g |
| Sugar | 13 g | 2.2 g |
| Fiber | 20 g | 3.4 g |
| Sodium | 500.5 mg | 86 mg |
| Salt equivalent | 1.3 g | 0.22 g |
Recipe has been graciously provided T. Colin Campbell Center for Nutrition Studies
Gluten Free, High In Protein, Mains
Created on 28 Aug, 2021.
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