Smoky butterbean stew with feta
Ditch the detox and focus on getting some macro and micronutrients back in your body to start 2024 on the right path! Here's a delicious veggie stew to boost your intake of fibre, protein, and minerals such as iron, zinc and potassium…
- Prep: 10 mins
- Cook: 40 mins
- Total: 50 mins
- Serves: 4
This is a super easy, and delicious, smoky butterbean stew with feta. Adding pulses to your meals is a great way to boost your intake of fibre, protein, and minerals such as iron, zinc and potassium.
Good enough as a meal on its own, but also fantastic with a lamb kebab or piece of fish. Close your eyes and imagine you’re in Greece!
Ingredients
- 2 tbsps olive oil
- 1 onion, sliced
- 2 sticks celery, sliced
- 2 carrots, diced
- 2 cloves garlic, crushed
- 1 bay leaf
- 2 x 400g tins of butter beans
- 1 tbsp tomato purée
- 1/2 tsp smoked paprika
- 1/4 tsp ground cinnamon
- 1tsp herbes de Provence
- 10-15 baby tomatoes
- 25g dill or parsley,
- 100g feta,
Methods
-
Step 1
Heat the oven to 170˚C/gas mark 4. Drain the butterbeans and reserve the liquid
-
Step 2
Gently fry the onion, celery and carrots in an ovenproof casserole dish for a few minutes until soft. Stir in the garlic, bay leaf, paprika, cinnamon, herbs, tomato purée, and season. Then stir in the butter beans and fry for another minute.
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Step 3
Add the butterbean liquid, bring to the boil then reduce to a simmer. Cover and transfer to oven. After 20mins, add the tomatoes, then bake for another 10-15mins.
-
Step 4
Remove from oven. Taste for seasoning. Stir in the dill or parsley, sprinkle on the feta. Serve immediately in warm bowls.
Add more protein
Brown 4 skinless, boneless chicken thighs or a pack of smoked tofu, cubed, at stage 2, after onions are fried.
Kate Percy
Sports nutrition cook and author 
