I’m always on the lookout for recipes that are low in calories, offer a healthy balance of ingredients and – most importantly- taste delicious!  Anything that only requires one pot also wins my vote.

I’ve recently discovered Bold Beans and these beans have changed my opinion of butterbeans!  These come in a jar in the bean stock.  They also contain no sodium metabisulphite or other additives and are a little more expensive, but far cheaper than meat or fish!

I’ve decided to serve this alongside grilled Cumberland chipolatas.

 

Butterbean and Kale Stew – 150 calories per portion

 

Preparation Time:           30 mins

Cooking Time:                  30 mins

Serves:                                6

Calories per serving:        150

 

Ingredients

Extra Virgin Olive Oil                                      – 10ml

Brown Onions, Raw                                         – 100g

Carrots                                                                – 70g

Crushed frozen Garlic                                     – ½ Block cube /9g

Butter Beans, Queen, Bold Bean Co            – 1 Jar/570g

Smoked Paprika                                              – 1½ Tsps/7.5g

Ground Cumin                                                – 1 Tsp/5g

Dried Chilli Flakes                                         – 1 Tsp/3g

Tomato Puree                                                  – 1 Tbsp/15g

Cavolo Nero Cabbage                                    – ¾ Bag/150g

Lemon Juice                                                   – 2 Tsps/10ml

Chopped Tomatoes in Tomato Juice         – 1 Can/400g

 

Preparation:

Peel and finely dice the onion and the carrot.  Thoroughly wash the Cavolo Nero, cut out the centre stalks and cut into bite-sized pieces.

Instructions:

Heat oil in a large pan, then add the onion and carrot and sauté for 5-7 minutes, before adding the minced garlic and cooking for another minute or two.

Add the tomato paste and seasonings, cooking them for a minute or two to release the flavours.

Add the chopped tomatoes, butter beans, and stock from the beans, stir everything together and then leave to simmer for 10 – 15 minutes.

Tip in the chopped kale and squeeze over the lemon juice, and then stir the kale into the butter bean stew until it’s wilted down.  It might speed things up if you place the lid on the pan at this point.

Remove the pan from the heat and season with salt and pepper to taste.

Finish off the stew with a garnish of fresh parsley, red pepper flakes, more lemon juice, and a glug of extra virgin olive oil.