Winter warmers and one-pot meals have a certain January feel about them. They kind of go with the need to be frugal after the excess of Christmas, whether that is monetary or dietary. I like this Butter Bean & Tomato Stew as the beans help make you feel full for longer, as they are an excellent source of protein and fibre. I have also added the option of Chorizo sausage if you want some extra protein – it will certainly add another bit of the Mediterranean to the dish. Although it’s a one pot dish, don’t be tempted to just add everything in together, the layering process and intermittent cooking may seem time consuming but it will certainly add extra depth since the intervals allow time for individual flavours to yield in the dish.
- 1 tbsp Rapeseed oil
- 1 large Onion, finely chopped
- 3 tsp Garlic, finely chopped
- 2 Medium carrots, diced
- 600 ml Chicken stock (or vegetable stock if you are vegetarian)
- 300g Baby plum tomatoes, halved lengthways (or a 400g can of tomatoes)
- 400g can of Butter beans
- Handful Flat Leaf Parsley, leaves and stalks separated and chopped
- 2 tsp Paprika
- 1⁄2 tsp Black pepper
- 1⁄2 tsp Sea salt
- 1⁄2 tsp English mustard
- Pinch of fresh or dried thyme
- Optional – 4 uncured Chorizo sausages or normal sausages
- Heat the oil in a large pan, add the onions, sauté until soft on a low heat. Don’t keep stirring them or they take longer to cook!
- Add the finely chopped garlic and the thyme and cook for a further 2 minutes (add the chorizo at the stage if you are going for a non vegetarian version).
- Add the tomatoes, beans, parsley stalks, mustard, paprika, salt and pepper.
- Stir and bring together, cook for about 5 minutes to allow the flavours to fuse before adding the hot stock and simmering for 5 minutes.
- Season, stir in the parsley leaves and serve.
Cooks tips 1: Use Butternut Squash or Pumpkin instead of carrot
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.