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Spicy Broccoli and Butter Bean Stew

December 10, 2019

 

I’m a huge fan of one-pot stews – mainly because these dishes tend to be easier to cook and do not take a lot of time to whip up! And this stew in particular is one of my go-to dishes at the moment - mainly because I think broccoli is such a fabulous source of goodness, and butter beans are just so creamy, wholesome and delicious!

 

This stew is perfect if you are looking for a bowl of goodness at lunchtime (you can batch cook on the weekend or the night before), or if you are wanting to eat this as a main meal, I would recommend eating this with some brown rice on the side – giving you a balanced meal.

 

Let me tell you about all the goodness in this stew: 

 

  • Broccoli – a great vegetable to include as part of a healthy diet; broccoli is a great source of fibre and contains iron, potassium, calcium, selenium and magnesium as well as the vitamin A, C, E, K and a good array of B vitamin including folic acid;

 

  • Butter beans – beans are always a great addition to any meal, and butter beans (also known as Lima beans) are so good – mainly because of their buttery and creamy taste. Like all beans, butter beans are a great source of protein – protein being vital in maintaining and repairing the body; rich in folate, thiamine, manganese, potassium, copper and magnesium;

 

  • Spinach – a great vegetarian source of iron – iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in DNA synthesis and energy production. It is also a fabulous source of vitamin K, vitamin A, vitamin C and folate;

 

 

Serves 4 

 

Ingredients: 

 

  • Rapeseed oil

  • 1 large onion, finely chopped

  • 1 tsp dried thyme

  • 4 cloves garlic, finely chopped

  • ½ tbsp ground cumin

  • ½ tbsp ground coriander

  • 1 ½ tsp smoked paprika

  • 1 green chilli, finely chopped

  • 1 x 400g tin of butterbeans, drained

  • 500ml vegetable stock

  • 1 head of broccoli, broken into florets

  • ½ lemon

  • 250g spinach

  • Handful of fresh coriander, chopped

 

 

Method:

 

  1. Heat a glug of oil in a large non-stick pan over a medium heat, add the onions and fry for 5 minutes until soft, not brown.

  2. Add the garlic and thyme & fry for 1 minute more.

  3. Add the cumin, coriander, paprika, and chilli and fry for a further 1 minute until fragrant.

  4. Add the butter beans, with stock and season with salt and pepper; bring to the boil and then simmer for 10 minutes.

  5. Then add the broccoli and spinach, cover and simmer for another 10 minutes until tender, then add the juice of the lemon. Check seasoning & add more if necessary.

  6. Serve in large bowls and top with the fresh coriander and a sprinkle of chilli flakes.

 

 

And enjoy!

Kesar

 

 

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