Butter Beans & Swiss Chard (Vegetarian Stew)

Name: Butter Beans & Swiss Chard (Vegetarian Stew)
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: European
Ingredients: ¼ cup olive oil.; - 1 medium yellow onion, thinly sliced.; - 2 teaspoons minced fresh thyme.; - 5 garlic cloves, minced.; - ¼ teaspoon red-pepper flakes (optional).; - 3 Large Potatoes (400g) roughly diced.; - 1 large bunch (400g) of Swiss chard, stems removed.; - 3 cups (600g) butter beans, dried.; 2 cups low sodium vegetable broth or (chicken broth for non vegetarian).; - 1/2 teaspoon allspice.; - 1/2 teaspoon black pepper.; - 1 tablespoon lemon juice, or more to taste.; - 1 teaspoon Salt or more to taste.

5 steps

Prep:10minCook:40min

This combination of Butter Beans and Swiss Chard is a satisfying vegetarian Stew filled with nutrient, low in calories, and healthy. It’s also the perfect thing to serve alongside Lebanese Vermicelli rice or (for non vegetarian) is a wonderful side dish for roast chicken or lamb leg.

Updated at: Wed, 06 Sep 2023 05:56:34 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories366.5 kcal (18%)

Total Fat7.8 g (11%)

Carbs58.9 g (23%)

Sugars8.2 g (9%)

Protein18 g (36%)

Sodium436.6 mg (22%)

Fiber16.2 g (58%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

¼ cupolive oil

1yellow onion

medium, thinly sliced

2 teaspoonsfresh thyme

minced

5garlic cloves

minced

¼ teaspoonred-pepper flakes

400gPotatoes

400gSwiss chard

2 cupslow sodium vegetable broth

chicken broth for non vegetarian

½ teaspoonallspice

½ teaspoonblack pepper

1 tablespoonlemon juice

or more to taste

1 teaspoonSalt

or more to taste

Instructions

Step 1

Cover the dry butter beans with cold water, soak overnight or at least for 8 hours, drain the soaked beans and set aside.

Step 2

In a large heavy bottom pot, heat the olive oil over medium, add the onion and thyme, and cook for 4 to 6 minutes, stirring occasionally, until tender, add the garlic, red-pepper flakes and cook until fragrant, about 1 minute.

Step 3

Add potatoes, Mix everything together well and cook for a few minutes, pour in the broth and bring all to the boil, turn down heat to low and allow to simmer for about 10 minutes or until potatoes are tender and starting to soften.

Step 4

Start adding handfuls of the chopped chard, cooking and stirring until leaves wilt, then add the butter beans, allspice, ¼ teaspoon black pepper, and stir to combine, bring to a boil, then turn the heat to low and simmer about 20 to 30 minutes or until the beans are tender but not mushy, mashing some of the beans with a wooden spoon, until the liquid has reduced and thickened.

Step 5

Off the heat, stir in the lemon juice, then taste and season with salt and black pepper, divide among shallow bowls and serve.