Recipe
Bean and tomato stew
One pot, cheap, high in fibre and protein, and it freezes in single portions.
DiabetesHeart & cardiacLow sodiumBudgetVegetarian & veganFamily
Preparation
30min
Serves
4
Cost per serving
~0.55
budget-friendly
Energy
340kcal
per serving
Ingredients
- 2 tins beans (kidney, black or haricot), drained and rinsed
- 1 tin chopped tomatoes
- 1 onion, 2 garlic cloves, 1 carrot, 1 pepper
- 2 tbsp oil
- 1 tsp paprika, 1 tsp cumin, black pepper
- Handful of greens (spinach, kale or cabbage)
Method
- 1Soften the chopped onion, carrot and pepper in the oil for 8 minutes.
- 2Add the garlic and spices; cook one more minute.
- 3Add the tomatoes and beans, plus a splash of water. Simmer 15 minutes.
- 4Stir in the greens for the last 3 minutes.
- 5Season with pepper and lemon rather than salt.
Nutrition per serving
340 kcal
16 g protein
46 g carbohydrate
9 g fat
13 g fibre
Low if you rinse the tinned beans and skip stock cubes
Swaps and local substitutions
- Add minced meat or an egg on top for extra protein.
- Dried beans soaked overnight halve the cost again.
- Blend for a soft diet, or thin with stock for a soup.
Check before using this if
- · High-potassium restriction in kidney disease
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