Name: Tomato, garlic and butterbean stew
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 4
Ingredients: 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

This delicious stew is high in fibre and protein.

Serves

Prep

10 minutes

Cook

30 minutes

Nutritional Information:

Each 401g serving contains (includes serving suggestion)

KCal: 204
Carbs: 30.4g
Fibre: 12.5g
Protein: 9.9g
Fat: 0.5g
(Low)
Saturates: 0.1g
(Low)
Sugars: 17.0g
(Low)
Salt: 0.73g
(Low)
Fruit/Veg Portion: 3

What makes a healthy, balanced diet?

Ingredients

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

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Method

Step 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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Tomato, garlic and butterbean stew

Nutritional Information:

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

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