Bean and capsicum stew

Beans, capsicum, tomatoes and herbs come together in this rich, nourishing stew that’s perfect for feeding a crowd (or meal prep for the week!).

Images and text from Veggie Food by Murdoch Test Kitchen, photography by Jared Fowler. Murdoch Books RRP $24.99.

Serves: 4-6 (as a side)

Time to make: 50 mins , plus overnight soaking

Ingredients

More weights & measures

1 cup dried haricot beans
2 tablespoons olive oil
2 large cloves garlic, crushed
1 red onion, cut into thin wedges
1 red capsicum cut into 1.5cm cubes
1 green capsicum cut into 1.5cm cubes
2 x 400 g tins chopped tomatoes
2 tablespoons tomato paste (purée)
2 cups vegetable stock (we used reduced-salt stock)
2 tablespoons chopped fresh basil
²⁄ ³ cup Kalamata olives, pitted
1–2 teaspoons soft brown sugarlight brown cane sugarX

Instructions

Stay Awake

1 Put the haricot beans in a large bowl, cover with cold water and soak overnight. Rinse well, then transfer to a saucepan, cover with cold water and cook for 45 minutes, or until just tender. Drain.

2 Meanwhile, heat the oil in a saucepan. Cook the garlic and onion over medium heat for 2–3 minutes, or until the onion is soft. Add the red and green capsicums and cook for a further 5
minutes. Stir in the tomatoes, tomato paste, stock and beans. Simmer, covered, for 40 minutes, or until the beans are cooked through. Stir in the basil, olives and sugar.

3 Season well before serving.

Nutrition Info (per serve)

Calories 237 cal

Kilojoules 990 kJ

Protein 10 g

Total fat 9.7 g

Saturated fat 1.5 g

Carbohydrates 22 g

Sugar 10 g

Dietary fibre 10 g

Sodium 516 mg

Calcium 87 mg

Iron 3.7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.