BUTTER BEAN STEW

This easily made Butter Bean Stew is a great meat-free meal that is perfect for busy nights. It is a one-pot complete meal that you can have on the table in 30 minutes. The Butter Beans are the main protein component of the stew, simmered in a flavoursome tomato sauce with the addition of baby spinach and roasted capsicum/peppers. Satisfying and nutritious, this is pure comfort food.

WHY YOU’LL LOVE THIS RECIPE:

This Butter Bean Stew is the perfect meal for a day when you want a dish that can be made quickly and easily and is both nourishing and comforting.

The creamy butter beans absorb the rich Mediterranean flavours of the other ingredients, and the aroma as they are simmering together promises a meal that is deeply satisfying.

You will love this Butter Bean Stew because:

• It is made from ingredients which are readily available, or you may already have on hand.
• This hearty stew is nourishing and filling and is budget friendly.
• Serve it as a nutritious, one-pot, meat-free meal with some crusty bread and green salad.
• It is perfect for busy nights as it is quickly and easily made.
• The dish is naturally gluten-free, nut-free and vegan.
• Canned beans are a great pantry staple. They are the key to making appetisers, salads, or main courses with a minimum expenditure of energy.
• This is a great dish for meal prep. Make a larger amount and freeze portions for future use.

INGREDIENTS IN THIS RECIPE:

Please see the recipe card further along in the post for exact quantities of ingredients and the full method.

Butter beans – also known as Lima beans, these large white beans have a buttery, creamy texture and add heartiness to this vegan stew. They are similar to Greek Gigantes beans. They are ideal for adding to stews or making into dip or mash!

Tomato passata – this is pureed, strained, tomatoes, generally sold in glass bottles. The best substitute is pureed tinned tomatoes.

Garlic – we use fresh garlic cloves.

Brown/yellow onion – is an excellent all-purpose onion. It is the one most widely used, so when a recipe calls for a cooked onion, this variety is ideal.

Extra virgin olive oil – we like to use the first pressed, unrefined olive oil for its flavour and nutritional benefit. It is an essential ingredient in the much-acclaimed Mediterranean diet. Use the best quality olive oil that you have.

Water – use a small amount of water to thin the sauce.

Smoked paprika – this flavoursome spice adds colour and a gentle smokiness. It is a robust spice that perfectly complements the hearty, creamy butter beans.

Dried oregano – In most cases, I prefer to use fresh herbs, however, I love the flavour of dried oregano. The dried herb has a flavour that is more subtle, and it complements other flavours rather than dominating them.

Dried chilli flakes – add spice to the dish. Add as much or as little as you prefer.

Roasted red capsicum/red pepper – adds colour and flavour. You can use store-bought or roast your own.

Baby spinach – adds colour, flavour and nutrients.

Sea salt and freshly ground black pepper – add to taste.

Parsley – to serve.

HOW TO MAKE BUTTER BEAN STEW:

Please see the recipe card further along in the post for exact quantities of ingredients and the full method.

1 – Cook the onion:
Heat the oil in a large saucepan. Add onion, and cook, stirring regularly for 5 minutes.

2 – Add the garlic:
Add the garlic and cook for a further minute.

3 – Add the spices:
Add the paprika, oregano and chilli flakes and stir.

4 – Add the tomato passata:
Add the passata and water and bring to a simmer for 5 minutes.

5 – Add the beans:
To the pot, add in the beans and cook for a further 10 minutes.

6 – Add the spinach and roasted capsicums/peppers:
Finally, add the spinach and roasted capsicum and stir until the spinach is wilted.

Check seasoning is to your taste. Serve with finely chopped fresh parsley.

TIPS FOR SUCCESS AND FAQS:

Depending on how long you cook the stew, or at what temperature, the consistency may be variable. If it is too thick, thin it with a small amount of water. If too thin, just boil vigorously for a minute or two until reduced.

With many dishes, the success depends on being properly seasoned, so before serving, check that it is to your taste, adding extra salt, pepper or chilli flakes if necessary.

Can I use another type of bean?

Yes, you can use another type, such as cannellini, borlotti or kidney bean. Or even a combination if you prefer.

Can I make the Butter Bean Stew in advance?

Yes, you can. Like many such dishes, it is at its best if made a day ahead as it gives the flavours time to meld and develop. Store in an airtight container in the fridge for up to 3 days.

Can it be frozen?

Yes, it is ideal for freezing. Store in a freezer-safe container for up to 3 months. Be sure to label and date the container as frozen dishes can be difficult to identify.

How should I reheat the stew?

If using from the refrigerator, heat it in a saucepan over medium heat on your stove. If using from the freezer, defrost it in the fridge overnight before reheating.

VARIATIONS AND SUBSTITUTIONS:

Butter/lima beans – you can use another variety of tinned beans if you prefer, or even use a mixture.
 
Baby spinach – you could substitute with chopped leaves from larger spinach or Swiss chard/silverbeet.
 
Parsley – you could use fresh basil leaves instead.
 
Smoked paprika – use regular mild paprika if you prefer.
 
Dried chilli flakes – if you prefer a milder flavour, you can omit them. If you like a spicy stew, check that it suits your taste and add more if necessary.
 
Kalamata olives – some pitted olives would be a great addition.

SERVING SUGGESTIONS:

Serve the Butter Bean Stew as a meat-free main course with crusty bread for enjoying the delicious sauce.

As an accompaniment, a mixed green salad or some Roasted Broccolini would work well.

To enhance the Mediterranean flavours of the dish, you could crumble some feta on top when serving. The sharp, salty feta perfectly complements the flavoursome stew.

This hearty and nutritious Butter Bean Stew is certain to become a regular addition to your meal plans. Comforting, nourishing and sustaining, it is also family-friendly.