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Hearty Butterbean Stew

November 13, 2016

 

 

This hearty dish is perfect for a cosy night in, especially now the nights are drawing in and its getting chilly. It is so warming served in a big bowl; it will leave you feeling completely satisfied and comforted! 

 

Did you know?! Butter beans are high in fibre which prevents blood sugar spikes, they are also rich in protein, iron and B vitamins.

 

Ingredients

 

250g dried butter beans or 2 tins of pre-cooked butter beans

2 tbsp butter (preferably grass fed, I use Kerry Gold - found in most supermarkets)

1 large onion

2 cloves of garlic

1 tbsp tomato puree

1 tsp Cinnamon

1 tsp paprika 

300ml water 

Tin of chopped tomatoes

4 handfuls of spinach

Salt and pepper

 

Method


If using tinned beans skip this section and head straight to 'meanwhile'

For dried beans, soak the butter beans in cold water for 6-8 hours or overnight. 

 

Drain and rinse the butter beans and put them in a pan of fresh water. Bring the water to a boil and then simmer for an hour.

 

Meanwhile in a casserole dish, heat 2 tbsp butter and add the finely chopped onion. Fry for five minutes on a medium heat, frequently stirring to prevent burning. After five minutes, add the garlic using a hand grater, fry and stir for another five minutes. Tinned beans can be drained and added at this point.

 

Turn down the heat and add 1 tbsp tomato puree and stir, then add the Cinnamon and Paprika and combine. Then add 100 ml of the water to loosen the mix. Fry for a few minutes to release the flavours and then turn off the heat until the beans are ready. 

 

Once the beans are cooked, drain them and place them in the casserole dish along with the Tin of Chopped Tomatoes, the remaining water, a large pinch of Salt and a small pinch of Pepper. Bring to a boil.

 

Turn down the heat to a simmer and place the lid on for 15 minutes, stirring every five.

 

Chuck 4 handfuls of spinach in, turn the heat back up, leave the lid of and cook for a further five minutes whilst the spinach wilts and the sauce slightly thickens.

 

Season to your tasting.

 

Serve with brown rice or any grain of your choice. Recipe serves four good portions! 

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