Vegan butter bean and vegetable stew

Author: HFG staff

Photographer: HFG staff

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A hearty, high-fibre, low-fat vegan dinner that's guaranteed to fill you up

Serves: 4

Time to make: 45 mins

Hands-on time: 15 mins

Ingredients

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1 tablespoon olive oil
2 onions, finely sliced
2 cloves garlic, crushed
4 carrots, diced
1–2 teaspoons harissa paste, to taste
500g passata
Zest ½ orange
200g frozen spinach
2 x 400g cans butter beans in water, drained
1 bunch fresh flatleaf parsley, chopped
Handful fresh basil, chopped

4 crusty baguette slices, to serve

Instructions

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1 Heat the oil in a large pan over a medium heat. Add the onions and fry for 2–3 min, then add the garlic and carrots. Fry for a further 8–10 min until the carrots start to soften.

2 Add the harissa and passata along with approximately 1/2 cup water. Bring to a simmer, then bubble for 5 min. Add the orange zest, spinach and butter beans. Simmer for a further 10 min or until hot, then taste and season with black pepper.

3 Stir through the parsley and basil, then divide the stew among 4 bowls.

Serving suggestion

Serve each bowl with a slice of crusty baguette.

Nutrition Info (per serve)

Calories 322cal

Kilojoules 1347kJ

Protein 15.2g

Total fat 6g

–Saturated fat 0.8g

Carbohydrates 39.4g

–Sugars 16.1g

Dietary fibre 21g

Sodium 118mg

Calcium 93mg

Iron 4.2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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