SPEEDY BUTTERBEAN STEW
SPEEDY BUTTERBEAN STEW
A fibre filled speedy dinner, to save you on a busy day. It’s made from butterbeans, tahini, tomatoes & fresh herbs. So delicious and so easy.
makes 3 Servings
Prep Time: 15 Min
INGREDIENTS
2 tins of finely chopped tomatoes (2x400g)
700g butterbeans (2 small cans or one large jar)
Handful of sun-dried tomatoes, chopped
Handful of fresh parsley
1/4 cup tahini
1 tsp smoked paprika
1/2 tsp chilli powder
1 tsp mixed herbs
pinch of salt & pepper (to taste)
Optionally serve with sourdough bread or a source of protein (cod fillet/chicken breast)
METHOD
Drain and rinse the butterbeans.
Heat up a large pan on a medium heat and add the tins of tomatoes. After a minute of simmer, add the butterbeans along with the spices and simmer for another minute.
Add the chopped sun-dried tomatoes (I use scissors to chop them straight into the pan). Mix and let simmer for 3-5 minutes before stirring in the tahini.
Top with an extra drizzle of tahini or yoghurt, and add a sprinkle of chopped fresh parsley. Serve with sourdough bread or a source of protein. Enjoy!
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Per serving (without the bread)
Calories: ~530 kcal
Protein: ~23.1 g
Carbohydrates: ~73.6 g
Fibre: ~20.9 g
Fat: ~15.3 g
Iron: ~8.1 mg
Calcium: ~318 mg
Potassium: ~2132 mg
Magnesium: ~234 mg
Folate: ~399 µg
Zinc: ~4.8 mg
All values are an estimate.
These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.
