Bean and Tomato Stew

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. Vegan, high in dietary fibre and bursting flavour, it’s sure to satisfy hungry tums!

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. Vegan, 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 amazingly easy tinned stew!

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. Vegan, high in dietary fibre and bursting flavour, it's sure to satisfy hungry tums!

 

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!

It’s low cost too being made from tinned beans.

My thanks to Cirio for providing me with free samples of their delicious cannellini beans which I used in this recipe. 🙂

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. Vegan, high in dietary fibre and bursting flavour, it's sure to satisfy hungry tums!

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!

Check Out The Nutritional Benefits of This Bean And Tomato Stew!

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.

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. Vegan, high in dietary fibre and bursting flavour, it's sure to satisfy hungry tums!

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. 😉

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!

OK, let’s have a break. You get the message! 🙂

Glen Ogle

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.

Glen Ogle

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.

Glen Ogle Panoramic

Having covered a good 3/4 miles up the track bed, looking back down Glen Ogle is a rather stunning view.

Glen Ogle Roadbridge

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.

Glen Ogle Viaduct

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!

Glen Ogle Viaduct View

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. 😀

5 from 2 votes
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. Vegan, high in dietary fibre and bursting flavour, it's sure to satisfy hungry tums!
Print
Bean and Tomato Stew
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
 

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.

Course: Dinner
Servings: 4
Calories: 407 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 1 tbsp olive oil
  • 1 medium onion sliced
  • 1 carrot peeled and diced
  • 400 g can chopped tomatoes
  • 150 g can cannellini beans rinsed and drained
  • 400 g can chickpeas rinsed and drained
  • 400 g can kidney beans rinsed and drained
  • 200 ml vegetable stock
  • 1 tbsp lemon juice
  • 1/2 tsp chilli powder
  • 1 tsp Dijon mustard
  • Salt and freshly ground pepper to season
  • 1 tbsp freshly chopped coriander
Instructions
  1. In a large saucepan / casserole pot heat the olive oil and then sauté the onion and carrot for about 5 minutes.
  2. Stir in the tomatoes, cannellini beans, chickpeas, kidney beans and vegetable stock. Bring to the boil.
  3. 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.
  4. Serve topped with the freshly chopped coriander.
Recipe Notes

You can leave the chilli powder and Dijon mustard out if preferred or suit the quantities to taste.

Suggested serving with rice, flat breads or pitta bread.

Nutrition Facts
Bean and Tomato Stew
Amount Per Serving
Calories 407 Calories from Fat 68
% Daily Value*
Total Fat 7.6g 12%
Saturated Fat 1g 5%
Sodium 1858.3mg 77%
Total Carbohydrates 67.2g 22%
Dietary Fiber 19g 76%
Sugars 10.9g
Protein 21g 42%
Vitamin A 17%
Vitamin C 31%
Calcium 21%
Iron 34%
* Percent Daily Values are based on a 2000 calorie diet.

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. Vegan, high in dietary fibre and bursting flavour, it’s sure to satisfy hungry tums!

Thanks for joining me again.

Thoughts and comments always welcomed below!

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And thanks Amanda for our usual Thursday thinking out loud blog post sharing opportunity!

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. Vegan, high in dietary fibre and bursting flavour, it’s sure to satisfy hungry tums!

Comments

  1. I’ve found in the winter I always crave more soups and stews. That looks really good too and all of those beans are beans I really like.
    Hollie recently posted…Random Musings of the WeekMy Profile

    • neil@neilshealthymeals.com says:

      I tend to eat soups all year round myself Hollie, but in winter, yeah I certainly see myself ramping up my stew consumption too!

      I was tempted to add even more beans to this. 😆

  2. YUM! You’re on warm and hearty foods kick! I love the photos. Even though I grew up in a replica of Antarctica, I find something so much more beautiful and appealing about snow in Scotland. It’s much more magical for some reason!

    Oh, and I got your email — will reply soon! 🙂
    Erin@BeetsPerMinute recently posted…Daily Intention: ConnectionMy Profile

    • neil@neilshealthymeals.com says:

      We’ll need to arrange a hill walking day or a walk like this for the four of us Erin. Although as you know, the weather can’t be guaranteed to behave itself, so it might not look as pretty as this. 😉

      Look forward to hearing from you. Bring on the wine! 😀

  3. This is perfect for the winter! I could totally see myself dating this with some chips and guac too!
    rachel @ athletic avocado recently posted…Gluten-free Roasted Strawberry and Toasted Coconut SconesMy Profile

    • neil@neilshealthymeals.com says:

      Thanks Rachel, it absolutely works with chips and guacamole! A really heart warming dish for winter. 🙂

  4. #thatviaduct. Simply spectacular. I am a sucker for stone architecture. REAL stone architecture and engineering, mind you. None of that veneer crap that people put on their homes. I want a viaduct in my back yard so that I can stare at it every day.
    Susie @ SuzLyfe recently posted…Ain’t Nobody Got Time Fo Dat!My Profile

    • neil@neilshealthymeals.com says:

      I just knew you would love that viaduct!! 🙂

      I am so going to make sure that if I see such structures and stone architecture in future I’ll take a picture with you in mind.

      But, a viaduct in your back yard so you can stare at it every day? Is Alex going to build that for you then? 😉

  5. Wow, that old railway line looks AMAZING. I think that old transportation is really cool. And that stew looks so hearty and satisfying.
    Emily recently posted…Recovery: A Second Chance at LifeMy Profile

    • neil@neilshealthymeals.com says:

      It’s a beautiful walk Emily, you would love it. It’s great being close to nature and with your own thoughts.

      And then back home for a huge bowl of this hearty bean and tomato stew. 🙂

  6. Neil, I’ve always been that weird person that looks at pictures of snow and cringes a little – usually, I cannot stand the stuff – but your photos are downright gorgeous – especially that one with the snow covered roadway under the bridge – though I couldn’t imagine walking a mile in that let alone 8 miles?!?!?! GAH!!!!
    I love your travel/hike posts – even though I have been so behind with them recently. I had a bunch of site woes – but am hoping to play catch up – wish I had a bowl of this soup to enjoy while I did so – it looks delicious!
    Shashi at RunninSrilankan recently posted…Sweet Potato Pistachio BarsMy Profile

    • neil@neilshealthymeals.com says:

      Thanks Shashi. It was just so peaceful doing that walk last Saturday.

      Because of the weather, no one else was out on the route, it was just Mike and I, the occasional blizzard, and the soft crunch of freshly fallen snow under our feet. I think you would love it!

      I’m so sorry to hear about your site woes. I feel your pain because I recently was pulling my hair out receiving an hourly notification of my site being down. I was furious and couldn’t get through to my host provider via telephone or on their online help facility. I eventually had to take to twitter to vent. And only then did they fix it!!

  7. Bad weather and comforting soup go hand in hand 😉
    Those photos are lovely though! A fresh snow fall , ah, swoon!
    Rebecca @ Strength and Sunshine recently posted…Cassava Crusted Chicken with Sweet & Sour SauceMy Profile

    • neil@neilshealthymeals.com says:

      The bad weather gives me plenty of excuses to be constantly dreaming up and creating new soup and stew recipes, and sometimes we get amazing days of amazing scenery like this. So I suppose it’s not always so bad? 🙂

  8. I almost feel that since we started naming the storms, we have been getting more of them. Or at least the media seem to be making a bigger deal of them.
    We have been eating lots of healthy comfort food like this though to deal with the cold. You can’t go wrong with a good bean stew.
    Dannii @ Hungry Healthy Happy recently posted…Comment on Creamy Garlic Mushroom Pasta by DanniiMy Profile

    • neil@neilshealthymeals.com says:

      I absolutely agree 100% with you there Dannii!

      As they’ve started naming the storms, we’ve started counting them in our heads instead of just thinking oh, it’s cold and wet and nasty, it’s just winter! Previously all the storms would have rolled into one storm, just simply called, winter!

      But, for as long as it’s cold and wet and nasty there will be bean stews eh? 😉

  9. I’m not a vegetarian, but I love a good bean stew! This looks so yummy and comforting – perfect to eat when there is all this snow outside! Pinned!
    Melanie @ Melanie Cooks recently posted…Easy Brie and Jam Appetizer Ritz Cracker Bites RecipeMy Profile

    • neil@neilshealthymeals.com says:

      Absolutely. There’s just something delicious and right about a tomato and bean combo isn’t there?

      Hope your snows’ not too bad over there Melanie. We’re all about the rain here in Scotland now.

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