Bean and Tomato Stew

If you are vegetarian, this recipe for bean and tomato stew is healthy, filling, cheap - and won't put on the pounds.

It can be served with green vegetables or on its own. You can also use a jar of pasta sauce, preferably sugar-free. If you aren't vegetarian, it makes a nice change to have a meat free meal every now and again and this one can be made in quantity and frozen for later use.

It's a good idea to have plenty of meals ready cooked and in the freezer, so that when you are tired, or don't feel like shopping or cooking, you won't be tempted to order a takeaway or eat unhealthy snacks, you can simply stick one of your meals in the microwave and have a healthy, non fattening dinner.

 If you can't eat or don't like tomatoes, use a substitute. I've just discovered Nomato Sauce and Ketchup, which is available at Health Food Stores in the UK and is organic, and as its name suggests, tomato-free. Check your local store for an equivalent.

When you are on a weight loss diet plan, this dish can be eaten with green vegetables – you don't need rice or potatoes to fill you up, a large helping of broccoli, sprouts,beans, cabbage, spinach or leeks goes very well with this stew.

I particularly like cabbage and leek mixture which is pre-prepared and sold by quite a few supermarkets in the UK, but you can choose whichever combination of vegetables you prefer. Simply add potatoes or rice for the rest of the family and you have a great dish which everyone can enjoy. And if you are cooking for guests, you can add some red wine.

For this stew you can use any vegetables you like and vary the quantities according to taste. Here are a few suggestions:

Ingredients for Bean
and Tomato Stew

• 3 or 4 carrots
• 2 large courgettes (zucchini)
• 2 parsnips
• 2 or 3 sticks of celery
• green or red pepper
• half a pound of mushrooms
• 2 onions
• turnip or swede
• 2 cloves of garlic
• about half a teaspoonful of dried oregano and/or basil
• a tin of tomatoes
• tomato puree
• olive oil
• a packet of black eyed, cannelloni, butter or flageolet beans

You can experiment with different beans, or use a mixture and likewise experiment with vegetables and herbs.

Cooking Instructions for Bean and Tomato Stew

Soak and cook the beans according to the instructions. This usually involves soaking overnight, rinsing, putting in fresh water and boiling for about 10 minutes, then cooking slowly until tender, which usually takes another 30 - 40 mins.

When the beans are ready, chop the vegetables and fry for a few minutes in the oil.

Drain the beans and add to the vegetables.

Add the tomatoes and some tomato puree if you like a stronger flavour.

Add garlic and herbs and simmer for another 10 minutes.

Your bean and tomato stew is now ready to serve. Allow any leftover stew to cool and then freeze to use in future.

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