Three Vegan, Vegetarian or Meat Eater Bean Stew (Slow cooked or on the hob)

Three Bean Stew is a delicious, warming stew that is perfect on a cold winter’s night. It’s a really healthy stew that is suitable for both kids and grown ups. My son Ted loves kidney beans so it’s always a good meal to make for him. Beans are packed with fibre, folate (vitamin B9), magnesium, potassium and a number of other health promoting nutrients.

They are also an excellent source of protein. Yes, protein comes from plant sources as well as animal sources. In fact every plant we eat has at least a little bit of protein in it and some, like beans, have a lot. Eating beans as part of a healthy diet and lifestyle may help improve your blood cholesterol which is a leading cause of heart disease. Adding beans to your diet may help you feel fuller for longer. Try this recipe to find out if it helps you.

Serves 4

Equipment needed

• Sharp knife
• Chop
  

  Three Bean Stew with rice

  ping board

• Vegetable peeler
• Slow cooker or large saucepan
• Teaspoon
• Tin opener
• Spatula

Ingredients

• Red kidney beans x 1 400g tin
• Cannelini beans x 1 400g tin
• Tinned tomatoes x 1 400g tin
• Chicken stock or vegetable stock x 500mls (please see http://www.alexisrealfoodwagon.com for more details)
• Onion x 1 large
• Butternut squash x 1 small
• Carrots x 2
• Oregano x 2 tsp
• Frozen green beans x 4 large handfuls
• Basil x 1 handful
• Salt and pepper to taste
• Olive oil for on the hob method

Method for the slow cooker

• Start by peeling and chopping the onion, butternut squash and carrots.
• Place these ingredients into the slow cooker
• Then drain and rinse the red kidney beans and cannelini beans.
• Put them in along with the tinned tomatoes and chicken stock.
• Finally add the oregano and salt and pepper to taste.
• Turn the slow cooker on to a low heat for about 7 hours or a high heat for about three hours.
• Once the stew has cooked, add in the green beans and basil.
• Add more salt and pepper if it needs it and leave for another 30 minutes to 1 hour.
• Boil brown rice or pasta and serve.

Method for on the hob

• Start by peeling and chopping the onion, butternut squash and carrots.
• Put the  saucepan on a medium heat and add the olive oil. (As much as required).
• Next add the onion, butternut squash and carrots to the pan.
• Fry until the onion becomes translucent.
• Then add the tomatoes and chicken stock and bring to the boil.
• Drain and rinse the beans and add these to the pan.
• Finally add the oregano and the salt and pepper to taste.
• Reduce the pan to a simmering heat and leave for 30 – 40 minutes.
• Once the butternut squash has softened, add the green beans and basil to the pan.
• Leave them until they have cooked through for another 5 minutes.
• Boil brown rice or pasta and serve.

Today I made this dish with chicken stock but occasionally if I want to be healthier I will make it with vegetable stock. If I feel Ted needs more fat added to his I will add cream cheese in. You could also add mince beef or chicken to this meal if you have a person in the family who can’t live without it. It’s a great vegan, vegetarian or meat eater dish. However you decide to eat it, as always, please enjoy.