Instagram Feed (do not change this title)

Wednesday, 19 September 2018

Roasted Vegetable & Butterbean Stew


The weather is definitely turning, I'm feeling the chill in the air and I'm getting excited for all things Autumn/Winter! A delicious stew is one of my go-to dinners as soon as it comes into the colder months, I just find them so comforting and so utterly satisfying every time. A stew is the most easy meal to make, the ingredients are generally very cheap, they're full of so many nutrients thanks to the variety of ingredients and it's hard for them to go wrong so they're a winner for all.

I thought I'd share one of my newest stew creations with you today as it's a breezy day and I know most of us in the UK are probably craving a hearty dish like this!



 My roasted vegetable & butterbean stew is full of wonderful veggies like aubergine, courgette, spinach and red pepper which all provide different vitamins & minerals to help you feel your best and also fight off any illnesses that might start flying around at this time of year. It's flavoured with a mixture of dried & fresh herbs, some chilli flakes, fresh lemon and garlic and I added the butterbeans to make the stew super filling and for a hit of plant-based protein and all important fibre. You can serve this plant-based stew with anything you fancy really, I paired it with quinoa for this recipe because I love the two together but you could also choice brown rice, buckwheat or even a baked potato!

My advice is to make this stew either in the morning or early afternoon then just allow it to sit and absorb all the wonderful flavours for a little longer before heating it through again the evening. The stew is delicious cooked and served straight away but when it's allowed to sit and...'stew'...the flavours just burst out even more and it takes the dish to a whole new level!
You can also freeze this stew if you wanted to make a big batch, just remember to consume it within 1 month and heat it up thoroughly before enjoying.
Yield: 4

Roasted Vegetable & Butterbean Stew

A rich & hearty stew full of nourishing roasted vegetables and delicious butterbeans!
prep time: 15 minscook time: 45 minstotal time: 60 mins

ingredients:


  • 200g quinoa
  • 300g courgette
  • 200g aubergine
  • 1 red pepper
  • 2 x 400g tin chopped tomatoes
  • 1 onion
  • 2 cloves garlic
  • 3 tbsp tomato puree 
  • 1 x 400g tin of butterbeans
  • 3 tsp dried herbs
  • 1 tsp chilli flakes
  • 6g fresh coriander
  • 1 tbsp lemon juice
  • 2 tbsp olive oil
  • Salt & pepper

instructions


  1. Pre-heat the oven to 180 degrees celsius. 
  2. Chop the courgette, aubergine and red pepper into chunky pieces. Add to a baking tray along with 1 tbsp olive oil and 2 tsp dried herbs. Mix everything together and roast in the oven for 20 minutes.
  3. Once the vegetables are roasted, finely chop the onion. Add 1 tbsp olive oil to a saucepan over a medium heat and allow to warm before adding in the onion.
  4. Allow the onion to brown slightly then add in the crushed garlic cloves, tinned tomatoes, water, tomato puree, chilli flakes and 1 tsp dried herbs. Allow to gently warm then add in the roasted vegetables and drained & rinsed butterbeans.
  5. Stir everything together well. Cover and allow to simmer at a low heat for 15 minutes.
  6. Whilst the stew is cooking, cook your quinoa by rinsing it under cold water then adding to a saucepan with 300ml water and a pinch of salt. Bring to a boil then reduce to a simmer and cook for around 10-12 minutes or until fluffy.
  7. Once the stew is a few minutes away from being ready add in the chopped fresh coriander, lemon juice, salt & pepper. Stir and allow to cook for a further couple of minutes.
  8. Once both the quinoa and stew are cooekd it's time to serve! Sprinkle with a little extra fresh chopped coriander to finish it all off. Enjoy!

NOTES:

TOP TIP - this stew can be frozen. Simply put in an air-tight container, freeze and consume with 1 month.
Created using The Recipes Generator
Share:
Live Happy, Live Healthy

Translate

Blogger Template Created by pipdig