• Kim Tomassi

BEAN STEW

Serves: 6

Prep: 10 mins

Cook: 35 mins

Nutrition per serving:

Kcal – 148

Fat – 2g

Carbs – 25g

Protein – 7g


WHAT YOU NEED

  • 1 tbsp. coconut oil

  • 1 onion, sliced

  • 2 garlic coves, sliced

  • 1 tsp. dried thyme

  • 1 tsp. dried rosemary

  • 2 parsnips, peeled and chopped

  • 2 carrots, peeled and chopped

  • 6.1 oz. (175g) tomatoes, chopped

  • 1 tbsp. tomato puree

  • 2x 14 oz. (400g) tin chopped tomatoes

  • 1x 14oz. (400g) tin butter beans, drained

  • Parsley, chopped, to garnish

WHAT YOU NEED TO DO

  • Heat the coconut oil in a large pot, and cook the onion, garlic, rosemary and thyme over medium heat for 5-6 minutes, until soft. Season with salt and pepper.

  • Add in the parsnips, carrots, tomatoes, tomato puree and cook for another 15 mins, until softened.

  • Add in the beans, chopped tomatoes and mix well. Bring to a boil, reduce the heat and simmer for another 15 mins. Season to taste, with salt and pepper and more herbs if desired.

  • Garnish with fresh parsley before serving.

  • The stew can be stored in the fridge for up to 5 days, or in the freezer for up to 3 months.


KEY BENEFITS OF BUTTER BEANS

Butter Beans Nutrition Diabetics have to be careful about the kind of food items that they include in their diet. Their high in fibre content also helps tame the rising cholesterol in the body. Due to their ability to improve metabolism rate, lower cholesterol, and stabilize the blood sugar level, these beans are likely to help in the prevention of heart diseases.

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