SIMPLE, QUICK AND EASY VEGETABLE STEW
This is a quick and simple recipe, using canned ingredients from your cupboard. It makes a hearty bowl of vegetable stew, especially warming in the chilly days and evening of winter! Such a versatile base for meat, fish and other extras you might like. It is high in protein and low in calories. You can adapt the recipe by adding Harissa, instead of the cumin, to make it Moroccan or use basil and garlic with a little smoked paprika to give it that Italian twist! You can use any tinned beans, red kidney, black beans, chickpeas and soon. I have added potatoes to this, but you can serve this with rice or pasta. If you want to add meat, like a roasted chicken thigh would be perfect on top of a helping. It is a good base for other ingredients
Equipment
- Large saucepan
- Spatula
- Soup serving spoon
Ingredients
- 1 large onion finely chopped
- 1-2 cloves garlic crushed
- olive oil
- 1 tbsp tomato puree
- 1 tbsp ground cumin
- 400 g tin chopped tomatoes rinse with water and add to the pan
- 200 g tin kidney beans rinsed and drained
- 200 g tin cannellini beans rinsed and drained
- 200 g tin black beans rinsed and drained
- 100 g green beans chopped
- 100 g spinach washed and roughly chopped or use baby leaves
- 200 g small potatoes cut into small quarters optional
- Salt and pepper to taste
Instructions
- Cook the onion and garlic in a little olive oil until softened. Add the cumin and cook for a minute.
- Add in the tomatoes and the tomato puree, plus the water used to rinse out the tomato can and simmer for 10 minutes, until thickened.
- Add all the beans and cook for 5 minutes. Add the spinach and cook for another 5. Serve with crusty brown bread.
Notes
Feeds 2- 4 people depending on how hungry everyone is!
Time to prepare and cook: 25 minutes
Time to prepare and cook: 25 minutes
Tried this recipe?Let us know how it was!