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By Diabetes UK

Butternut and borlotti bean stew

Name: Butternut and borlotti bean stew
Cuisine: American
Ingredients: 1 tsp rapeseed oil; 2 red onions, chopped; 1 medium butternut squash, deseeded, peeled and cubed; 1 green pepper, chopped; 1 vegetable stock cube dissolved in 500ml water; 2 x 400g cans tomatoes; 50g dried red lentils; 1 heaped tsp dried oregano; good pinch chilli flakes; 4 cloves garlic, crushed; 2 x 400g cans borlotti beans, drained; good grind black pepper; 1 tbsp chopped parsley, to garnish

7 steps

A colourful winter dish you can cook in one pan.

Updated at: Thu, 17 Aug 2023 12:08:09 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories229.5 kcal (11%)

Total Fat2.2 g (3%)

Carbs48.5 g (19%)

Sugars10.9 g (12%)

Protein11.5 g (23%)

Sodium396.1 mg (20%)

Fiber12.9 g (46%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 tsprapeseed oil

2red onions

chopped

1butternut squash

medium, deseeded, peeled and cubed

1green pepper

chopped

1vegetable stock cube

dissolved in 500ml water

2 x 400gcans tomatoes

50gdried red lentils

1 heaped tspdried oregano

2 x 400gcans borlotti beans

1 Tbspparsley

Instructions

Step 1

Heat the oil in a pan and add the onions, squash and green pepper. Stir regularly for 5 minutes until starting to brown.

Step 2

Add the stock, tomatoes, red lentils, oregano, chilli and garlic. Bring to the boil, reduce the heat, add a lid and simmer for 10 minutes.

Step 3

Add the beans and heat for a further 10 minutes, check the squash is cooked through (until tender). Serve with a good grind of black pepper and a sprinkle of parsley.

Step 4

Chefs Tip: Ideal with pumpkin instead of the butternut squash.

Step 5

Chefs Tip: Any beans work well, you could use two different types or cans of mixed beans.

Step 6

Chefs Tip: Try stuffing into halved peppers, top with a sprinkle of cheese and bake in the oven 180°/gas 4 for 15 minutes until the pepper is soft and the cheese browned.

Step 7

Freezing instructions: Suitable for freezing once cooked. Then defrost in the fridge and reheat in the mircowave or on a hob until piping hot throughout.

View on diabetes.org.uk

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