With 2016 being designated the “International Year of the Pulse” by the United Nations (I didn’t know this was a thing either…) it’s the perfect time to share my recipe for a bean stew. I have this at least once a week as apart from being super healthy, tasty and easy to make it freezes really well. It’s actually my moms recipe but whenever I post it I get so many requests for it that I thought it would just be so much easier to post it here!
Pulses or legumes (which include beans, peas, chickpeas and lentils) are a fantastic and cheap source of protein. Pulses are also a great source of fibre, something a lot of us don’t get enough of. Fibre helps keep digestion running smoothly and the soluble fibre found in pulses also helps lower cholesterol. If you’re looking to cut down on the amount of meat you eat then this a great replacement option. Pulses lend a nice texture to stews and casseroles and for ethical peace of mind pulse growing is environmentally friendly. They don’t need much water, don’t require synthetic fertilizers and release nitrogen during growth which helps the soil. Make this bean stew for “Meat-free Monday” and you’ll have enough leftovers to freeze for a few weeks.
3 celery sticks
1 red pepper
1 clove garlic
1 tin of tomatoes plus half a tin of water
2 teaspoons tomato puree
1 stock cube
2 teaspoons mixed herbs
1 tin mixed beans
1 tin lentils
1 tin chick peas
Dice the celery, red pepper, onion and garlic and fry in olive oil in a large saucepan until softened.
Add the diced carrot and tomato and fry for a further 5 minutes.
Add the tin of tomatoes, water, tomato puree, stock cube and herbs.
Next add in the beans, lentils and chickpeas.
Cook on a low heat for about 15 minutes.
Serve alone or with brown rice. This can also be frozen in individual portions.