Are you craving a hearty, healthy, and utterly delicious meal that's ready in under 30 minutes? Then look no further! This creamy Tuscan butter bean stew is the perfect quick dinner idea, bursting with flavour and packed with goodness. Inspired by the simple yet brilliant cooking style of Jamie Oliver, this recipe is a celebration of fresh ingredients and effortless elegance. It's a perfect example of homemade cooking at its finest – a delicious dish that's both satisfying and surprisingly easy to make.
Ingredients:
This recipe serves 4-6 people.
- 1 tbsp olive oil
- 1 large onion, finely chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp dried basil
- ¼ tsp red pepper flakes (optional, for a little heat)
- 400g can chopped tomatoes
- 400g can butter beans, rinsed and drained
- 500ml vegetable broth
- 100g kale, roughly chopped
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
- Crusty bread (for serving)
Instructions:
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Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Stir occasionally to prevent burning.
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Add aromatics: Stir in the minced garlic, oregano, basil, and red pepper flakes (if using). Cook for another minute until fragrant. This step builds the foundation of flavour in your stew.
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Simmer the stew: Add the chopped tomatoes, butter beans, and vegetable broth to the pot. Bring to a simmer, then reduce the heat to low, cover, and cook for 15 minutes, allowing the flavors to meld beautifully.
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Add the kale: Stir in the chopped kale and cook for another 5 minutes, or until the kale is wilted and tender. This adds a boost of nutrients and vibrant green color.
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Season and serve: Season the stew generously with salt and pepper to taste. Garnish with fresh parsley and serve hot with crusty bread for dipping. The bread soaks up the delicious creamy sauce perfectly!
Tips for the Best Butter Bean Stew:
- Don't overcook the vegetables: Overcooked vegetables will lose their texture and flavor. Aim for tender-crisp vegetables.
- Use good quality ingredients: The flavor of this stew relies heavily on fresh ingredients. Using high-quality ingredients will make a noticeable difference.
- Adjust the seasoning to your taste: Feel free to adjust the amount of herbs and spices to suit your preference.
- Add other vegetables: Feel free to add other vegetables like zucchini, bell peppers, or mushrooms.
- Make it vegetarian: This recipe is already vegetarian, but you can easily make it vegan by using vegetable broth instead of chicken broth (if used).
Variations:
- Spicy Stew: Add a pinch of cayenne pepper or a few dashes of your favorite hot sauce for an extra kick.
- Creamy Stew: Stir in a dollop of crème fraîche or coconut milk at the end for extra creaminess.
- Lemon & Herb Stew: Add the zest and juice of half a lemon at the end for a bright, zesty flavor. Fresh thyme or rosemary would also pair well.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 10-12g
- Fiber: 8-10g
This easy recipe offers a healthy and satisfying meal, perfect for a weeknight dinner or a weekend lunch. The nutritional benefits of butter beans, combined with the wholesome vegetables, make this a fantastic addition to any healthy eating plan. Enjoy!