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Easy Butter Bean Stew

HEAlthy eating

Easy Butter Bean Stew

recipe by
suzannah smart // smart dietetics

This recipe has been developed by Suzannah Smart of Smart Dietetics, in conjunction with The Co-op’s ‘A Healthy Choice’ campaign.

Everything you need for this recipe can be found in-store locally at Barossa Fresh Foodland or ordered for pickup or delivery to your door via our online store.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium (150g) red onion, diced
  • 2 garlic cloves, crushed
  • 400g tin diced tomatoes
  • 500mL reduced salt vegetable stock
  • 2 medium zucchinis, diced
  • 1 large eggplant, diced
  • 2 tablespoons salt-reduced tomato paste
  • 2 x 400g tins butter beans (no added salt), drained and rinsed
  • Cracked black pepper, to taste
  • 1/2 cup fresh parsley, roughly chopped
  • 1/2 cup shaved fresh parmesan (optional)

Method

  1. Heat oil in a large saucepan over a medium heat. Add onion and sauté until softened and lightly browned, about 5 minutes. Stir in the crushed garlic for the last minute to cook.
  2. Add all other ingredients except parsley and parmesan. Cover saucepan with lid and cook, stirring occasionally, for 30 minutes until vegetables are cooked through.
  3. Serve topped with parsley and parmesan.
Serves: 4

The benefits of eating healthy

Some of the many benefits you can expect to experience by eating well and moving more include:

  • improved energy, sleep and mental health
  • reduced risk of developing chronic diseases such as diabetes, cardiovascular disease, dementia
  • improved management of blood sugar levels, cholesterol and blood pressure (with less reliance on medications)
  • lower your risk of developing a variety of different cancers
  • better gut health and microbiome
  • healthier hair, skin, nails and teeth
  • a stronger immune system

Visit us online

For more of our healthy choice recipes and to order your ingredients