TOMATO AND BUTTER BEAN STEW

TOMATO AND BUTTER BEAN STEW

Tomato and Butter Bean Stew is a comforting, rustic dish that’s as nourishing as it is flavourful. Perfect for solo meals or meal prep, this one-pot recipe blends hearty butter beans and juicy chopped tomatoes with fragrant garlic and rosemary in a warm vegetable broth. It’s a beautifully balanced vegan stew that delivers plant-based protein, fibre and comfort all in one bowl. The olive oil adds richness, while the rosemary provides aromatic depth that lifts the dish with Mediterranean flair. This stew is naturally gluten-free, low in fat and easy to prepare, making it an excellent go-to for wholesome weeknight dinners. Serve it on its own, with a slice of wholegrain bread, or spooned over quinoa or rice for a more filling plate. With simple ingredients and deep flavour, this stew proves that less really can be more.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Fat, Gluten-Free, Low/No Sugar, Quick & Easy

DISH TYPE

Soup / Stew

INGREDIENTS

• ½ cup canned butter beans, drained and rinsed

• ½ cup chopped tomatoes (canned or fresh)

• 1 clove garlic, minced

• 1 tsp olive oil

• 1 cup vegetable broth

• ½ tsp dried rosemary

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 152.9 kcal

• Fat: 5.5 g

• Saturated Fat: 0.9 g

• Carbohydrate: 21.1 g

• Sugar: 3.3 g

• Sodium: 904.1 mg

• Protein: 6.4 g

• Fiber: 5.4 g

• Calcium: 61.6 mg

• Iron: 3.1 mg

• Potassium: 585.4 mg

PREPARATION

• Prep Ingredients: Mince the garlic and chop the tomatoes if using fresh. Drain and rinse the butter beans.

• Sauté Garlic: In a small saucepan, heat olive oil over medium heat. Add garlic and cook for 30 seconds until fragrant.

• Add Tomatoes: Stir in chopped tomatoes and rosemary. Let it simmer for 3 to 4 minutes, allowing flavours to develop.

• Add Beans And Broth: Pour in the butter beans and vegetable broth. Season with salt and pepper. Stir to combine.

• Simmer Stew: Bring to a gentle boil, then reduce heat and let simmer uncovered for 15 to 18 minutes, stirring occasionally.

• Serve: Taste and adjust seasoning if needed. Serve hot with optional fresh herbs or lemon zest.

PREP TIME

5 minutes

COOKING TIME

18 minutes

TIPS

• Choose Quality Tomatoes: Use fire-roasted or sun-ripened canned tomatoes for extra flavour.

• Don’t Skip The Garlic: Let garlic lightly brown for a deeper, richer taste before adding tomatoes.

• Herb Depth: Dried rosemary works well, but crushed rosemary gives a more delicate infusion.

• Oil-Free Option: Sauté garlic in a splash of broth if avoiding oil.

• Enhance Acidity: A splash of balsamic vinegar or lemon juice brightens the dish at the end.

VARIATIONS

• Add Greens: Stir in spinach or kale during the last 2 minutes for added nutrients and colour.

• More Protein: Add chickpeas or lentils alongside the butter beans for a more filling stew.

• Spicy Touch: Add a pinch of red pepper flakes or smoked paprika for a warming kick.

• Creamy Option: Stir in a tablespoon of coconut milk or tahini for a silky finish.

• Bulk Up: Serve over quinoa, couscous, or wholegrain rice to turn it into a complete meal.

PREPPING AND STORAGE

• Fridge: Store in a sealed container for up to 4 days. Reheat gently on the stove, stirring occasionally.

• Freezer: Freeze in individual portions for up to 1 month. Defrost overnight and reheat before serving.

• Batch Cooking Tip: Double the recipe and freeze half for ready-to-go lunches or emergency dinners.