Nutrition Facts
'Recalibration' vegetable stew
Amount Per Serving
Calories 223
Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 699mg30%
Potassium 1094mg31%
Carbohydrates 41g14%
Fiber 11g46%
Sugar 10g11%
Protein 13g26%
Vitamin A 15455IU309%
Vitamin C 79mg96%
Calcium 194mg19%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
'Recalibration' vegetable stew
A easy vegetable supper
Servings: 4
Calories: 223kcal
Equipment
- Large non-stick pan
Ingredients
- 2 large onions, or 240g frozen sliced onions
- 6 fat cloves of garlic, or 2tbsp garlic paste
- 1 large carrot, or 1 x 300g tin sliced or baby carrots
- Oil, for frying
- 400 g tinned borlotti beans
- 400 ml chicken or vegetable stock
- 400g tinned chopped tomatoes
- 1 tbsp wine or cider vinegar
- 200 g kale, spinach or other dark leafy greens, finely chopped
- Salt and pepper, to taste
Method
- First peel and finely slice your onions or measure out the frozen onions. Add the onion – in whatever guise – to a large nonstick pan. Peel your garlic and halve it lengthways, then add to the pan, or add the paste. Thinly slice your leek and carrot and add those too, or chuck in the ready sliced veg.
- Drizzle over a little oil and season with salt and pepper. Cook over medium heat for five to six minutes to start to soften.
- Drain and thoroughly rinse the beans and tip into the pan. Pour over the stock and bring to the boil.
- Reduce to a simmer, then stir in the tomatoes and vinegar. Cover and simmer over low heat for 15 minutes, until thick and glossy.
- Toss in the greens and wilt for 30 seconds (spinach) to a few minutes (kale and spring greens). Serve warm with bread and butter, torn up and dunked.
Notes
Keeps well in the fridge for up to three days. Can be frozen for up to three months. Defrost completely and reheat through before serving.
Nutrition
Calories: 223kcal | Carbohydrates: 41g | Protein: 13g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 699mg | Potassium: 1094mg | Fiber: 11g | Sugar: 10g | Vitamin A: 15455IU | Vitamin C: 79mg | Calcium: 194mg | Iron: 4mg