This bean and tomato stew recipe is an easy, delicious one pot solution for when you need a quick healthy meal on the table yesterday! High in dietary fibre and bursting flavour, it’s sure to satisfy hungry tums.
Huge bowls of this comforting bean and tomato stew have been an absolute necessity here in Scotland as storm after storm has battered us since October last year.
For instance we are currently embracing the delights of Storm Henry.
The storms have actually become so consistent here, that I’ve taken to wearing my full hill walking waterproof gear and boots every single day for getting to and from work. And that’s even when I’ve parked the car just 10 minutes away because I’d still end up drenched!
Talking of hill walking and the weather. I did manage to get out for a 8 mile circular walk around Glen Ogle last weekend and I’ve included some of the snowy snaps and a bit of a recap below for those of you who are interested.
But enough about the weather and hill walking and more about this delicious bean and tomato stew!
Ready in less than 45 minutes this bean and tomato stew really is a quick healthy meal. Yes I’m totally serious just 45 minutes!
If you folks think I’m going a bit mad with all this bean cooking at the moment, because I mean you’ve only just had the cheesy cauliflower and white bean soup, haven’t you? Well then sorry, there’s more. Wait until my my Mexican bean casserole arrives!
But seriously though. Why am I apologising? There’s three kinds of beans in this bean and tomato stew each one with combined or different nutritional benefits:-
- Cannellini beans – rich in fibre, an excellent protein source, low calorie and fat free.
- Chickpeas (also known as garbanzo bean) – cholesterol reducing, low GI and again an excellent aid to weight loss.
- Kidney beans – rich in nutrients, a source of fibre rich complex carbohydrates and lean protein.
So, I’m taking back that apology because you just need to know how good this recipe is for you. Oh, and it’s totally freezable too. 😉
- 1 tbsp. olive oil
- 1 medium onion, chopped
- 1 carrot diced
- 400g can chopped tomatoes
- 400g can cannellini beans, rinsed and drained
- 400g can chickpeas, rinsed and drained
- 400g can kidney beans, rinsed and drained
- 200ml vegetable stock
- 1 tbsp. lemon juice
- ½ tsp. chilli powder
- 1 tsp. Dijon mustard
- Salt and freshly ground pepper to season
- 1 tbsp. freshly chopped coriander
- In a large saucepan / casserole pot heat the olive oil and then sauté the onion and carrot for about 5 minutes.
- Stir in the tomatoes, cannellini beans, chickpeas, kidney beans and vegetable stock. Bring to the boil.
- Turn down to a simmer and then stir in the lemon juice, chilli powder, and Dijon mustard. Season to taste and simmer for a further 5 minutes until the beans are softened.
- Serve topped with the freshly chopped coriander.
All my recipes and conversions to U.S. measuring units can be found at my yummly page.
And did I mention how versatile this bean and tomato stew is?
No? Well it is!
For example, during our vegan January, Lady Lynne served it with tortillas and some vegan cheese grated and melted over the top. A vegan nachos. It was fantastic!
I can’t stand being cooped up for ages navigating my way daily between our house, the gym, my work and then back home again. I need at least one day a month where Glasgow is left behind and I’m rambling or climbing about the Scottish mountains!
Last Saturday had been a date long planned in our hill walking dairies for Mike (featured in the Ben Cruachan and Oban Weekend) and I to get out and do just exactly that!
With blizzards forecast and pretty dodgy roads to drive on we chanced it and managed to do the 8 miles circular around Glen Ogle.
Normally I’d do a full post on this but I decided it wasn’t worth it and besides you’ve probably had enough of hearing about holidays and day’s out from me, I figured you would rather see more food. So I’ll just say a bit about it below with some photographs.
It’s a walk I’ve been desperate to do since I started driving into the Scottish highlands when I had my first car, because it runs up an old railway line and from it you can see some really stunning views.
I’ve always been obsessed with old railway lines. And railway bridges in particular.
The picture above shows the old railway track bed that we started our walk on. It’s now a full cycle path too, hence the warning signs about falling rocks.
Having covered a good 3/4 miles up the track bed, looking back down Glen Ogle is a rather stunning view.
The original railway line opened in 1870 and closed in 1965, where after the track was lifted and the railway left to nature. More recently it has become part of the national cycle network of Scotland.
This is the part I could always see from the car. The stunning Glen Ogle viaduct. That must have taken some effort to build Especially in conditions like this!
When you get to the top (just after crossing the viaduct) you have the choice of turning round and walking back down the old railway track. Or, coming down off the hillside and walking through the Glen, down an old and extremely boggy military road built in 1749.
We did the later. This gave us the stunning view looking back up at the viaduct and the track we took up.
It was also time for a sharp exit, back to the car for a hot coffee, before any more snow or blizzards ensued!
Normally on Saturday’s I’d feel guilty for not doing my usual 10k gym run in the morning, burning just over 8oo calories. But, when you do a pretty constant pace for four hours tacking a walk like this you’re burning an average of 400 calories per hour. So, the four hours we did this walk in pretty much made up for skipping the gym!
Anyway. Short but sweet for now. But I do hope to do a whole new hill walking post on Ben Vorlich (weather permitting as usual) which Liam and are are tackling later this month. 😀
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And thanks Amanda for our usual Thursday thinking out loud blog post sharing opportunity!