Vegan butter bean and vegetable stew

Author: HFG staff

Photographer: HFG staff

A hearty, high-fibre, low-fat vegan dinner that's guaranteed to fill you up

Serves: 4

Time to make: 45 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

1 tablespoon olive oil
2 onions, finely sliced
2 cloves garlic, crushed
4 carrots, diced
1–2 teaspoons harissa paste, to taste
500g passata
Zest ½ orange
200g frozen spinach
2 x 400g cans butter beans in water, drained
1 bunch fresh flatleaf parsley, chopped
Handful fresh basil, chopped

4 crusty baguette slices, to serve

Instructions

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1 Heat the oil in a large pan over a medium heat. Add the onions and fry for 2–3 min, then add the garlic and carrots. Fry for a further 8–10 min until the carrots start to soften.

2 Add the harissa and passata along with approximately 1/2 cup water. Bring to a simmer, then bubble for 5 min. Add the orange zest, spinach and butter beans. Simmer for a further 10 min or until hot, then taste and season with black pepper.

3 Stir through the parsley and basil, then divide the stew among 4 bowls.

Serving suggestion

Serve each bowl with a slice of crusty baguette.

Nutrition Info (per serve)

Calories 322 cal

Kilojoules 1347 kJ

Protein 15.2 g

Total fat 6 g

Saturated fat 0.8 g

Carbohydrates 39.4 g

Sugar 16.1 g

Dietary fibre 21 g

Sodium 118 mg

Calcium 93 mg

Iron 4.2 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.