SUN-DRIED TOMATO AND BUTTERBEAN STEW

SUN-DRIED TOMATO AND BUTTERBEAN STEW

Beans are your gut’s best friend. This stew is packed with fibre from the butterbeans which are in a creamy, dreamy and butterbean-y tomato sauce. Serve with some grains, your favorite protein, and dinner is solved, in the most delicious way.

Prep Time: 20-25 min

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INGREDIENTS

• 250g cherry tomatoes (or a tin)

• 1 tbsp sundried tomato paste

• 10 sundried tomatoes, chopped

• 1 jar butterbeans with stock

• 1 red onion, diced

• 1 tsp smoked paprika

• 2 tsp mixed herbs

• 1 cup spinach

• 20g hard cheese or 3 tbsp tahini

  
  PICK YOUR PROTEIN

• Chicken breast/fillet of fish/tempeh or tofu

  
  SERVE WITH grains/slice of bread/jacket spud

METHOD

1. In a large pan, fry the onion in oil. Add cherry tomatoes, paprika, herbs, paste and ½ cup water.

2. Cover and cook for 5 mins until tomatoes begin to split. Add butterbeans and simmer for 10 mins.

3. Take off the heat. Add spinach, grated cheese or tahini. Mix through.

4. Once cool, store in an air-tight container in the fridge. When ready to serve, heat through on the hob or microwave.

5. Serve with mixed grains or slice of bread and alongside your cooked protein of choice.
   

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• NUTRITIONAL INFO

  Per Serving (makes 4) without additional protein

  • Calories: ~320 kcal

  • Protein: ~13g*

  • Carbohydrates: ~38 g

  • Fibre: ~10g

  • Fat: ~13 g
    
    

  • Iron: ~4.5 mg

  • Calcium: ~160 mg (higher with cheese)

  • Potassium: ~850 mg

  • Magnesium: ~ 85 mg

  • Folate: ~140 µg

  • Vitamin C: ~22 mg

  • Vitamin K: ~55 µg
    
    *Add chicken, fish, tofu or tempeh to bring protein to ~30–40 g per meal

  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.