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

Each 401g serving contains (includes serving suggestion)

KCal

204

Carbs

30.4g

Fibre

12.5g

Protein

9.9g

Fat

0.5g

Saturates

0.1g

Sugars

17.0g

Salt

0.73g

Fruit/Veg Portion

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

Please view Whisk.com privacy policy for more information

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.

Get more tasty recipes by becoming a member

Join us as a member and receive exclusive recipes and healthy eating advice straight to your door with Balance magazine, among many other updates and benefits.

Become a member

Talk to us about diabetes

Tomato, garlic and butterbean stew

Ingredients