Tomato, garlic and butterbean stew

Name: Tomato, garlic and butterbean stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 1 large red onion, thinly sliced; 2 x 400g canned chopped tomatoes; 3 mixed peppers, cored, deseeded and sliced; 400g canned butterbeans in unsalted water, drained and rinsed; 150g kale, washed; 1 cal oil spray; 2 cloves of garlic, crushed; 1tsp spoked paprika; 2tbsp tomato purée

4 steps

Prep:10minCook:30min

This delicious stew is high in fibre and protein.

Updated at: Thu, 17 Aug 2023 08:06:03 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories135.2 kcal (7%)

Total Fat1.9 g (3%)

Carbs23.1 g (9%)

Sugars4.6 g (5%)

Protein7.8 g (16%)

Sodium290.3 mg (15%)

Fiber5.5 g (20%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1red onion

large, thinly sliced

2 x 400gcanned chopped tomatoes

3mixed peppers

cored, deseeded and sliced

400gcanned butterbeans in unsalted water

150gkale

1 tspsmoked paprika

2 Tbsptomato purée

Instructions

Step 1

Spray a large saucepan with low-calorie cooking spray and place over a medium-high heat. Add the onion and 4tbsp water and cook for 3–4 minutes until the water has evaporated and the onion is softened.

Step 2

Add the garlic and smoked paprika and cook for 1–2 minutes.

Step 3

Add the chopped tomatoes, tomato purée and peppers. Bring to the boil, cover and simmer over a low heat for 15 minutes.

Step 4

Add the butterbeans and kale. Stir well, push the kale beneath the sauce and cook uncovered for 6–8 minutes until wilted.

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