By Jillian Adamson
MC - Italian bean stew, kale & quinoa
All those crowd-pleasing Italian flavours make it into this stew: sweet tomatoes, juicy black olives, and punchy red pesto. Tricolour quinoa makes for a satisfying base, while kale counts towards your 5-a-day.
Cook time: 35 mins
Allergens: Celery
Cuisine: Italian
Key ingredient: Creamy filling butter beans
Updated at: Thu, 17 Aug 2023 05:15:27 GMT
Nutrition balance score
Great
Glycemic Index
40
Low
Glycemic Load
43
High
Nutrition per serving
Calories743.5 kcal (37%)
Total Fat20.4 g (29%)
Carbs106.8 g (41%)
Sugars10.6 g (12%)
Protein29.6 g (59%)
Sodium1334.5 mg (67%)
Fiber24.4 g (87%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Boil a kettle. Dissolve the vegetable stock cube in a jug with 250ml boiling water.
Step 2
Peel the red onion and finely dice. Peel the garlic and crush. Cut the peppers, aubergine and courgette into 2cm bite-sized pieces. Cut the black olives in half. Drain the butter beans and rinse.
Step 3
Heat a large pan with 2 tbsp oil on a medium heat. Add the onion, garlic, aubergine and peppers. Cook for 5 mins, until they start to soften, then add the courgette and cook for a further 2 mins.
Step 4
Add the butter beans, passata, vegetable stock and half the olives. Season with sea salt and black pepper; allow to simmer for 10-15 mins.
Step 5
Bring a pot of lightly salted water to the boil. Blanch the kale for 1 minute, then drain and refresh in cold water. Drain off any excess water; set aside.
Step 6
Rinse the quinoa and place in the same pan with 350ml boiling water.
Step 7
Bring to the boil and allow to boil for 3 mins, before turning the heat down to low; place a lid on the pan and allow to steam for 10 mins, until cooked (the water should be absorbed). Keep warm.
Step 8
Heat a medium-sized pan with 1/2 tbsp oil on a medium-high heat.
Step 9
Add the kale to reheat. Lightly season with sea salt and black pepper; add the red pesto.
Step 10
To serve, spoon the quinoa, Italian bean stew and kale equally between warm bowls. Garnish with the remaining black olives.
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