Butterbean And Tomato Stew
Ingredients
- 3½ tablespoons olive oil
- 1 onion, finely chopped
- 4 garlic cloves, crushed
- 2 x 400g tins chopped tomatoes
- 1½ teaspoon dried oregano, plus an extra pinch
- 1 lemon, zested, plus
- 1 tablespoon juice
- ½ teaspoon caster sugar
- 2 x 400g tins butter beans, rinsed and drained
- 200g baby spinach leaves
- ½ loaf crusty bread cut into 8 slices
- 10g fresh basil, finely chopped
Preparation
- heat 1 tbsp oil in a large saucepan over a medium heat and fry the onion with a pinch of salt for 6-8 mins until tender. add half the garlic, fry for 30 secs, then add the tomatoes, swirl each can out with 50ml water and add to the pan with 1½ tsp oregano. simmer for 10 mins until the sauce thickens slightly. add the zest and juice, sugar, beans and spinach; stir until the spinach wilts, then simmer for another 10 mins until the sauce is thick enough to coat the beans. add a splash of water if the beans look dry.
- meanwhile, preheat the grill to high. grill the bloomer slices for 1-2 mins each side until lightly golden. mix the remaining 2½ tbsp oil, the garlic, half the basil, a pinch of oregano and some black pepper. brush over one side of the toasts and grill for 1-2 mins until crunchy and the garlic is fragrant. stir the remaining basil through the stew and serve with the garlic toasts.
Nutrition Profile
GI: 60 (Medium)
482
Calories
69g
Carbs
19g
Protein
15g
Fat
* Estimated per serving. Values may vary based on exact brands used.
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