I adore the Autumn because I can eat stew again without feeling guilty! I love making a big batch of chunky vegetable stew so I’ve always got something to eat for healthy lunches and this recipe has become my new favourite. I’ve been serving this stew with couscous to keep me full but I also think it would be delicious with chunky bread and butter. I added quite a lot of veggies to this dish to bulk it out and because they fill me up and save me a fortune! Each portion comes in at 223 calories.
Ingredients – Serves 4
1 Tablespoon of Olive Oil
1 Onion, finely sliced
2 Courgettes, halved lengthways and chopped,
2 Carrots, cut into small chunks
Garlic Clove, finely chopped
400g Tin of Chopped Tomatoes
500ml of Hot Vegetable Stock
1 Teaspoon of Cayenne Pepper
2 Teaspoons of Oregano
2 400g Tins of Butter Beans, drained and rinsed
80g Spinach (I used frozen)
A Small Handful of Fresh Basil, torn
Salt & Pepper, to season
Method – Takes about an hour
1. Heat the olive oil in a large saucepan on a low/medium heat, add the chopped onions, carrots and courgette and cook for 10 minutes or until soft. Add the garlic and cook for a further 2 minutes.
2. Add the tinned tomatoes, hot stock, cayenne pepper, and oregano, bring to the boil and then simmer for 35 minutes stirring occasionally.
3. Add the butter beans, spinach and basil and cook for a further 10 minutes. Taste, season and serve.