Tomato, garlic and butterbean stew
prep: 10 minutes
cook: 30 minutes
serving: 4
Nutrition Facts
each serving
KCal
204
Carbs
30.4g
fiber
12.5g
Protein
9.9g
Fat
0.5g
Saturates
0.1g
Sugars
17g
Salt
0.73g
Fruit/Veg Portion
3
Ingredients
all 9 types- 1 large red onion, thinly sliced
- 2 x 400g canned chopped tomatoes
- 3 mixed peppers, cored, deseeded and sliced
- 400g canned butterbeans in unsalted water, drained and rinsed
- 150g kale, washed
- 1 cal oil spray
- 2 cloves of garlic, crushed
- 1tsp smoked paprika
- 2tbsp tomato purée
Directions
4 steps in totalStep 1
Spray a large saucepan with low-calorie cooking spray and place over a medium-high heat. Add the onion and 4tbsp water and cook for 3–4 minutes until the water has evaporated and the onion is softened.
Step 2
Add the garlic and smoked paprika and cook for 1–2 minutes.
Step 3
Add the chopped tomatoes, tomato purée and peppers. Bring to the boil, cover and simmer over a low heat for 15 minutes.
Step 4
Add the butterbeans and kale. Stir well, push the kale beneath the sauce and cook uncovered for 6–8 minutes until wilted.
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