745

Three bean, tomato and spinach stew

  • serves 4
  • A little effort

Beans, tomato and spinach for when it's cold outside: a recipe with a kick, perfect for meat-free Monday with the family. High protein and only 153 calories per serving.

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Ingredients

  • onion 1 large, finely chopped
  • garlic 1-2 cloves, crushed
  • olive oil
  • ground cumin 1 tbsp
  • chopped tomatoes 400g tin
  • kidney beans 200g tin, rinsed and drained
  • cannellini beans 200g tin, rinsed and drained
  • green beans 100g, chopped
  • spinach 100g, washed and roughly chopped

Method

  • Step 1

    Cook the onion and garlic in a little olive oil until softened. Add the cumin and cook for a minute. Tip in the tomatoes, plus a cup of water and simmer for 10 minutes, until thickened. Add all the beans and cook for 5 minutes. Add the spinach and cook for another 5. Serve with crusty brown bread.

Nutritional Information

  • Kcals 153
  • Fat 4.5g
  • Saturates 0.5g
  • Carbs 21g
  • Fibre 6.6g
  • Protein 8.5g
  • Salt 0.95g
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