Bean and vegetable stew

Loaded with veggies, this bean and vegetable stew is a hearty meal for a cold winters day or when you’re feeling under the weather. You can add in extra herbs and spices or change the vegetables to your preference. This freezes well so you can double the recipe and portion into containers in the freezer for those days you don’t have time to cook.

Serves: 3
Ingredients: 10
Serving size: 600 g
Total calories: 312
Protein: 14.7 g
Fat: 6.9 g
Carbohydrates: 52.2 g
Fibre: 14.4 g

Ingredients

  • 1 tbsp extra virgin olive oil
  • 2 cloves garlic, crushed
  • 1 onion, finely chopped
  • 400 g can diced tomatoes
  • 1 red capsicum, diced
  • 400 g can 4 bean mix, drained
  • 1 cup green beans
  • 1 cup cauliflower florets
  • 1 cup carrot, chopped
  • 2 cups stock (chicken/vegetable) or water
  • 1 cup parsley, chopped
  • ¼ cup dill, chopped
  • ½ tsp paprika
  • ½ tsp turmeric

Method

  1. Heat the oil in a saucepan. Toss in onions, garlic and cook until golden brown.
  2. Add spices, stir until fragrant.
  3. Add remaining ingredients (except parsley and dill) and cook until vegetables are tender.
  4. Just before serving add the chopped fresh herbs.
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