COURGETTE BUTTER BEAN STEW WITH DRIED BASIL
This Courgette Butter Bean Stew With Dried Basil unites velvety butter beans with tender courgette and aromatic basil in a warming broth. It is made with minimal ingredients and simple preparation steps, which is a fuss-free plant-based dish that’s gentle on the digestive system yet rich in texture and flavour. Nutritious broth and fresh vegetables provide essential vitamins, fibre and protein without heaviness, making it suitable for light lunches or soothing evening meals. This stew is gently seasoned, low in fat and naturally vegan, which supports healthy eating goals while keeping you satisfied. It’s versatile enough to be jazzed up with fresh garlic or lemon zest and its easy preparation means that it’s perfect for busy days or casual family dinners. Serve Courgette Butter Bean Stew With Dried Basil as it is or with a slice of wholegrain bread for a complete and wholesome meal.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
Stew
OCCASION/HOLIDAY
Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Low Fat, Low Sodium, High Fibre, Quick & Easy, Kid Friendly
DISH TYPE
Soup / Stew
INGREDIENTS
- 45 grams | 1.59 ounces | ½ cup sliced courgette
- 86 grams | 3.03 ounces | ½ cup butter beans
- 40 grams | 1.41 ounces | ¼ cup onion
- 120 millilitres | 4.06 fluid ounces | ½ cup broth
- 1 gram | 0.04 ounces | ½ teaspoon dried basil
- 5 grams | 0.02 ounces | salt to taste
FULL NUTRITIONAL INFORMATION
- Calories: 143 kilocalories
- Total Fat: 2.2 grams
- Saturated Fat: 0.3 grams
- Carbohydrates: 24.9 grams
- Fibre: 5.4 grams
- Sugar: 4.2 grams
- Protein: 8.4 grams
- Sodium: 206 milligrams
- Calcium: 60 milligrams
- Iron: 1.6 milligrams
- Potassium: 501 milligrams
PREPARATION
- Prepare Vegetables And Beans: Slice the courgette, dice the onion and rinse the butter beans.
- Sauté Onion: In a small pot over medium heat, sauté onion 2 to 3 minutes until soft and slightly translucent.
- Add Courgette And Herbs: Stir in courgette slices and dried basil, mixing well.
- Stir In Broth And Beans: Add the vegetable broth and butter beans, bring them to a gentle simmer.
- Simmer Stew: Cook for 8 to 10 minutes uncovered until courgettes are tender and beans warmed through.
- Season And Serve: Taste and season with salt if desired, then ladle into a bowl.
PREPARATION TIME
5 minutes
COOKING TIME
12 minutes
TIPS
Here are some helpful tips for the preparation of Courgette Butter Bean Stew With Dried Basil:
- Even Cooking: Ensure the courgette and onion are sliced evenly for uniform texture.
- Drain Well: Rinse and drain canned beans thoroughly to avoid excess sodium.
- Broth Adjustments: Add a splash more broth if you prefer a soupy consistency.
- Fresh Finish: A drizzle of olive oil after cooking enhances flavour and mouthfeel.
- No Salt Needed: Butter beans and broth offer natural savoury depth, season to taste for health.
VARIATIONS
- Add Greens: Stir in fresh spinach or kale in the final minute for extra nutrients.
- Include Garlic: Add 1 minced garlic clove with the onion for a flavour boost.
- Zing With Citrus: Finish with a squeeze of lemon juice for brightness and acidity.
- Spicy Kick: Sprinkle in chilli flakes or cayenne to add mild heat and depth.
PREPPING AND STORAGE
- Refrigeration: Allow to cool, then store in a sealed container for up to 3 days.
- Freezing: Freeze in portions for up to 2 months. Thaw overnight and reheat gently, adding extra broth if needed.
- Reheat Tips: Warm on low heat, stirring occasionally. If thickened, add a little hot water or stock.
