White Bean Stew
Ingredients
vegetable or coconut oil 1 tbsp, plus 2 tsp
1 onion large, sliced
ginger 60g, peeled, ½ finely chopped and ½ cut into matchsticks
1 red chilli, finely chopped
ground turmeric 1 tsp
lemongrass 1 stick, bashed
coconut milk 400ml tin
vegetable stock 750ml
dried cannellini beans 300g, soaked for 12 hours or overnight
sweet potato 1 large or 2 medium, peeled and cubed
kale 200g, thick stalks removed, shredded
1 lime, juiced, plus wedges to serve
coconut flakes 10g
nigella seeds 1 tsp
dried chilli flakes 1 tsp
coriander leaves a handful, to serve
Cooking Instructions
1. Heat 1 tbsp of oil in a heavy-based pan and gently fry the onion for 15-20 minutes or until golden and caramelised – add a splash of water if it starts to stick. Stir the chopped ginger and chilli into the pan, and fry for 2-3 minutes or until fragrant. Add the turmeric, lemongrass, coconut milk and stock. Bring to a simmer.
2. Drain the soaked beans and add to the pan. Simmer, covered, for 1 hour 30 minutes until the beans are just tender – top up with a little water during cooking if it seems to be getting dry.
3. Stir the sweet potato into the stew and simmer (uncovered if you prefer a thicker stew) for 10 minutes, then stir in the kale and lime juice. Simmer for another 3-4 minutes or until the kale is tender – the beans should have soft skins and creamy centers by this stage.
4. Meanwhile, toast the coconut flakes, nigella seeds and chilli flakes in a dry frying pan for 1-2 minutes or until smelling toasty – tip out onto a plate. Add the 2 tsp of oil to the pan, and sizzle the ginger matchsticks for 1-2 minutes or until golden and fragrant. Spoon the sizzled ginger and coconut relish over the stew, and scatter with coriander to serve.
2. Drain the soaked beans and add to the pan. Simmer, covered, for 1 hour 30 minutes until the beans are just tender – top up with a little water during cooking if it seems to be getting dry.
3. Stir the sweet potato into the stew and simmer (uncovered if you prefer a thicker stew) for 10 minutes, then stir in the kale and lime juice. Simmer for another 3-4 minutes or until the kale is tender – the beans should have soft skins and creamy centers by this stage.
4. Meanwhile, toast the coconut flakes, nigella seeds and chilli flakes in a dry frying pan for 1-2 minutes or until smelling toasty – tip out onto a plate. Add the 2 tsp of oil to the pan, and sizzle the ginger matchsticks for 1-2 minutes or until golden and fragrant. Spoon the sizzled ginger and coconut relish over the stew, and scatter with coriander to serve.
White Bean Stew
Prep Time: 20 Minutes
Cook Time: 150 Minutes
Total Time: 170 Minutes
Servings: 6
Calories: 370 Per Serving
Meal Type
Nutrition Facts
Carbohydrates: 35g | Total Fat: 17g | Saturated Fat: 13.5g | Protein: 12.6g | Sugar: 9.7g | Fiber: 13g
Applied Diet Types
- Vegan
Ingredients
vegetable or coconut oil 1 tbsp, plus 2 tsp
1 onion large, sliced
ginger 60g, peeled, ½ finely chopped and ½ cut into matchsticks
1 red chilli, finely chopped
ground turmeric 1 tsp
lemongrass 1 stick, bashed
coconut milk 400ml tin
vegetable stock 750ml
dried cannellini beans 300g, soaked for 12 hours or overnight
sweet potato 1 large or 2 medium, peeled and cubed
kale 200g, thick stalks removed, shredded
1 lime, juiced, plus wedges to serve
coconut flakes 10g
nigella seeds 1 tsp
dried chilli flakes 1 tsp
coriander leaves a handful, to serve
Cooking Instructions
1. Heat 1 tbsp of oil in a heavy-based pan and gently fry the onion for 15-20 minutes or until golden and caramelised – add a splash of water if it starts to stick. Stir the chopped ginger and chilli into the pan, and fry for 2-3 minutes or until fragrant. Add the turmeric, lemongrass, coconut milk and stock. Bring to a simmer.
2. Drain the soaked beans and add to the pan. Simmer, covered, for 1 hour 30 minutes until the beans are just tender – top up with a little water during cooking if it seems to be getting dry.
3. Stir the sweet potato into the stew and simmer (uncovered if you prefer a thicker stew) for 10 minutes, then stir in the kale and lime juice. Simmer for another 3-4 minutes or until the kale is tender – the beans should have soft skins and creamy centers by this stage.
4. Meanwhile, toast the coconut flakes, nigella seeds and chilli flakes in a dry frying pan for 1-2 minutes or until smelling toasty – tip out onto a plate. Add the 2 tsp of oil to the pan, and sizzle the ginger matchsticks for 1-2 minutes or until golden and fragrant. Spoon the sizzled ginger and coconut relish over the stew, and scatter with coriander to serve.
2. Drain the soaked beans and add to the pan. Simmer, covered, for 1 hour 30 minutes until the beans are just tender – top up with a little water during cooking if it seems to be getting dry.
3. Stir the sweet potato into the stew and simmer (uncovered if you prefer a thicker stew) for 10 minutes, then stir in the kale and lime juice. Simmer for another 3-4 minutes or until the kale is tender – the beans should have soft skins and creamy centers by this stage.
4. Meanwhile, toast the coconut flakes, nigella seeds and chilli flakes in a dry frying pan for 1-2 minutes or until smelling toasty – tip out onto a plate. Add the 2 tsp of oil to the pan, and sizzle the ginger matchsticks for 1-2 minutes or until golden and fragrant. Spoon the sizzled ginger and coconut relish over the stew, and scatter with coriander to serve.