Butternut Bean Stew

4 steps

Prep:10minCook:30min

Updated at: Fri, 20 Oct 2023 11:18:43 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories427.1 kcal (21%)

Total Fat13.2 g (19%)

Carbs72.4 g (28%)

Sugars15.8 g (18%)

Protein16.9 g (34%)

Sodium560.5 mg (28%)

Fiber18 g (64%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

1 Tbsprapeseed oil

4 clovesgarlic

1vegetable stock cube

500mlwater

dissolved in

1 x 400gcanned tomatoes

50gdried red lentils

1 heaped tspdried oregano

½ tspchilli flakes

1 x 400gborlotti beans

canned, drained, can also use butter/cannelli beans

1 Tbspparsley

chopped

black pepper

0.25can coconut milk

optinal, adds creaminess

80gspinach frozen

Instructions

Step 1

Heat the oil in a pan and add the onions, squash and bell peppers. Stir regularly for 5-10 minutes until starting to brown.

rapeseed oil1 Tbsp

butternut squash1

white onion1

bell peppers2

Step 2

Add garlic and cook. Then, add the stock, tomatoes, red lentils, oregano, and chilli flakes. Bring to the boil, reduce the heat, add a lid and simmer for 10 minutes.

garlic4 cloves

vegetable stock cube1

water500ml

canned tomatoes400g

dried red lentils50g

dried oregano1 heaped tsp

chilli flakes½ tsp

Step 3

Add the beans and spinach (and coconut milk if using). Heat for a further 10 minutes, check the squash is cooked through (until tender). Serve with a good grind of black pepper and a sprinkle of parsley.

spinach frozen80g

parsley1 Tbsp

black pepper

can coconut milk0.25

Step 4

Freezing instructions: Suitable for freezing once cooked. Then defrost in the fridge and reheat in the mircowave or on a hob until piping hot throughout.