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.
Servings 4
Calories 407kcal
Ingredients
- 1 tablespoon 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 tablespoon lemon juice
- ½ teaspoon chilli powder
- 1 teaspoon Dijon mustard
- Salt and freshly ground pepper to season
- 1 tablespoon freshly chopped coriander
Instructions
- 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.
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.
You can freeze this stew.
Nutrition
Calories: 407kcal | Carbohydrates: 67.2g | Protein: 21g | Fat: 7.6g | Saturated Fat: 1g | Sodium: 1858.3mg | Fiber: 19g | Sugar: 10.9g | Vitamin A: 850IU | Vitamin C: 25.6mg | Calcium: 210mg | Iron: 6.1mg