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Bean
and Tomato Stew
If
you are vegetarian this is recipe 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 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.
You
can use any vegetables you like and vary the quantities according
to taste. Here are a few suggestions:
Ingredients
- 3 or 4 carrots
- 2 large courgettes
- 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
Instructions
- 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.
More
Recipes
Lemon
chicken/Lemon Dofu
Ratatouille
Pork
and Prunes
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