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Sweet Potato and White Bean Stew

Kcal

500

Fat

8g

Carbs

60g

Protein

25g

Useful Information

Preparation Time –

10 mins

Cooking Time –

25 min

Difficulty –

Easy

Portions –

4

Ingredients

  • ¾ -1 tin of cooked
    white or cannellini beans
  • 1 Tbsp olive oil
  • 1 chopped white onion
  • 2 garlic cloves, crushed
  • 2 medium size sweet
    potatoes, cubed into bite size chunks
  • 2 medium carrots,
    peeled and sliced
  • Fresh herbs: flat leaf
    parsley, rosemary, thyme
  • Ca 1-1 ½ l high
    quality vegetable stock
    such as Dr Coy’s
  • Salt and pepper to season
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      This stew is filling, delicious and can be made in advance. It is rich in soluble fibre, which is an important food source for all the beneficial bacteria living and working in our gut. It is also rich in B-Vitamins and minerals. If beans don’t necessarily agree with you or if you’re new to beans (your gut has to get used to them first) you can wash the beans off all the juice they’re covered with in the tin. This washes away some of the less desired chemicals.

      Method

      • Take a deep pan, heat the olive oil and add onions.
      • Cook over medium heat to bring them to a sweat, next add the garlic and cook until it starts to soften, but don’t burn it.
      • Now it’s time to add the sweet potato, carrot and herbs. Make sure everything mixes well.
      • Allow to fry for a short while, even to get a few burnt edges on the sweet potato chunks.
      • Next, add the cooked drained beans and vegetable stock and bring to the boil.
      • Allow to simmer over medium heat until the carrots are cooked through.
      • The sweet potato chunks will be falling apart by that time.
      • Season with salt and pepper to taste and serve with a little white baguette. Enjoy!

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