Butter Bean Stew with Kale and Sweet Potato

• porzioni: 4 servings
• tempo di preparazione: 10 minutes
• tempo totale: 45 minutes

Ingredienti

1 tbsp olive oil

1 large white onion (200g) (cut in half widthways then sliced)

1 stalk of celery (thinly sliced)

2 large carrots (260g) (peeled then sliced)

2 medium sweet potatoes (465Gg) (peeled then cut into medium cubes)

2 cloves of garlic (minced)

1/4 tsp dried red chilli flakes

1/2 tsp smoked paprika

1 tsp ground cumin

1/4 tsp cinnamon

2 400g cans of chopped/ tomatoes (2x 14.5oz cans US)

1/2 cup of vegetable stock (100ml)

2 cans butter beans/large lima beans (400g cans drained weight 240g) (16oz cooked beans US)

1 tbsp maple syrup

1 1/2 cups of kale (100g) (roughly chopped, woody stems removed.)

4 or 5 sprigs of fresh thyme

2 dried bay leaves

1/4 tsp sea salt

A squeeze of lemon

1/4 tsp cracked black pepper

flat-leaf parsley for serving (chopped)

Istruzioni

Heat 1 tablespoon of olive oil in a large pan. Add the onion and celery and cook over medium heat, stirring often, until they are translucent. About 10 minutes. Add 2 cloves of minced garlic and the spices. Stir and cook for about 2 minutes or until the spices release their aroma.

Add the carrots and sweet potatoes to the pan, and stir well.Next, pour in 2 cans of chopped tomatoes, add a little water to both tins to catch any tomatoes or juice left in the cans and add that to the pan too.Pour in the stock, stir well then add 2 bay leaves, 4 or 5 sprigs of thyme, maple syrup, salt and pepper. Cover the pan then reduce the heat to low and simmer for 20 minutes.

After 20 minutes check that the sweet potatoes are cooked, then add the butter beans. Stir well. Add the kale to the pan then return the lid and leave to simmer for about 5 minutes.Check the season and add a squeeze of lemon juice to the stew. Remove and discard the bay leaves and thyme stems.Give the stew a good stir, add some chopped parsley to the finished dish then serve immediately with some crusty bread if you like.

Nutrizione

• Calorie: 324 kcal
• Grassi Totali: 4.2 g
• Grassi Saturi: 0.6 g
• Sodio: 274 mg
• Carboidrati Totali: 60.8 g
• Fibra Alimentare: 10.6 g
• Zuccheri Totali: 12.9 g
• Proteine: 10.6 g