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
- 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.
- Add all other ingredients except parsley and parmesan. Cover saucepan with lid and cook, stirring occasionally, for 30 minutes until vegetables are cooked through.
- 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
