Smoky Mediterranean butterbean stew

Reviewed byAugusta Gray, Registered Nutritionist (RNutr)

Bean strew with toasted bread on white plate

Come home to a hug in a bowl. This smoky slow-cooker butter bean stew is satisfying, full of flavour and a source of fibre, served on a bed of creamy lemon and garlic yoghurt

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Nutrition

Reminiscent of bonfires, cosy jumpers and long evenings in, this smoky butter bean stew was made for colder nights. It only takes a few minutes to prep, then the slow cooker does the hard work while the vegetables, beans and spices bubble away. Packed with butter beans and colourful veg, it’s a tasty way to add more fibre and plant-based goodness to your day. Served on a bed of lemony garlic yoghurt, each bowl provides 27g of protein, with plenty of creaminess and zing too.

All nutritional values have been calculated using Nutritics, a leading nutrition analysis platform.

Ingredients

For the stew

408g drained butter beans (2 x 340g H&B jars)
400g chopped tomatoes
150ml vegetable stock
1 large red onion, finely chopped
2 garlic cloves, finely chopped
2 medium carrots, diced
1 red pepper, diced
1 courgette, diced
150g chestnut mushrooms, sliced
100g spinach, roughly chopped
2 tbsp tomato purée
1½ tsp smoked paprika
1 tsp dried oregano
½ tsp chilli flakes, optional
1 tbsp H&B olive oil
2 tsp H&B honey (or 2 tsp sugar)
Juice of ½ lemon
Salt and black pepper

For the lemony garlic yoghurt

500g 0% fat Greek yoghurt or plant-based yoghurt
Juice of ½ lemon
½ small garlic clove, finely grated
1 tbsp fresh parsley, chopped
Pinch of salt
Splash of water, to loosen
H&B olive oil, to drizzle

Nutritional information

Per	100g	Serving (763g)
Energy (Kj)	198 kJ	1510 kJ
Energy (kcal)	47 kcal	359 kcal
Fat	0.7g	5.1g
of which saturates	0.1g	0.8g
Carbohydrates	5.3g	40g
of which sugars	3.2g	24g
Fibre	2.2g	17g
Protein	3.6g	27g
Salt	0.09g	0.72g

Step 1

Add the onion, garlic, carrots, red pepper, courgette and mushrooms to the slow cooker.

Step 2

Add the tomato purée, smoked paprika, oregano and chilli flakes.

Step 3

Pour in the chopped tomatoes, vegetable stock and olive oil, then add the butter beans. Stir well.

Step 4

Cook on low for six to seven hours or high for three to four hours, until the vegetables are tender and the stew is rich and thick.

Step 5

Stir through the spinach for the final five to 10 minutes.

Step 6

Stir in the honey and lemon juice at the end. Season with salt and plenty of black pepper.

Step 7

To make the yoghurt dressing, mix the yoghurt with lemon juice, garlic, parsley and salt. Add a small splash of water and stir until smooth and easy to drizzle.

Step 8

Spoon the yoghurt into four bowls and spread into an even layer. Spoon the stew on top, then finish with an optional drizzle of olive oil and a little extra parsley. Optionally, serve with a lemon wedge and crusty buttered sourdough.

Smoky Mediterranean butterbean stew FAQs

Can I use any type of bean?

Yes. Butter beans give this a mild and creamy flavour, but you can swap them out for any type of bean you like. Alternatives could include black beans, cannellini beans, chickpeas or mixed beans.

Can I make this without a slow cooker?

Yes. Add everything to a large saucepan, bring to a gentle simmer, then cover and cook on a low heat for around 45 minutes, stirring occasionally, until the vegetables are tender and the stew has thickened. Remove the lid for the final 10 minutes if it needs to reduce. We prefer the slow-cooker method for its hands-off ease and to give the flavours plenty of time to develop, but the hob works just as well if you don’t have one.