Rohini Bajekal Nutrition
  • < Pre-order book
  • Home
  • Work with me
    • How I can help
    • Voluntary Roles
  • Why Plant-based?
  • Blog
    • Complete Library
    • Plant-based Lifestyle
    • Recipes
    • Women’s Health
    • Rohini’s Recommendations
  • Media Appearances
  • Events
  • Contact
Greek Vegan Bean Stew
April 23, 2019 by Rohini Bajekal
Main meals

Greek Bean Stew

This is a seriously delicious and simple recipe that packs a punch in terms of fibre and colourful veggies. My friend Daisy makes this for herself and her family on a regular basis and I added in the chilli, some extra veggies and greens. The beauty of this recipe is that you can use whatever vegetables you have to hand so it’s a great low-waste recipe.

The cornerstone of all longevity diets, beans improve soil fertility and reduce dependence on energy-intensive fertilisers. They really are a magical fruit when it comes to their nutritional properties and can be protective for brain health and warding off Alzheimer’s too. Dan Buettner, National Geographic researcher and author of The Blue Zones, says that beans could offer four years of extra life expectancy if you eat one cup per day.

If you’re using a canned version, please soak them thoroughly. Or you could soak dried beans overnight, rinse and cook them. Keep cooking them until they’re really quite soft. Once you add them to your dish, they will meld perfectly with the flavours.

Print Recipe
Total Time 30 mins
Servings 4 servings

Ingredients
  

  • 1 tsp olive oil or veggie stock if oil-free
  • 1 onion
  • 1 red chilli
  • 1 celery stick
  • 2 carrots
  • Bunch of spinach or celery leaves
  • 1 diced red pepper
  • A can of cannellini beans or a similar white bean variety
  • 1 veggie stock cube
  • 1 tbsp tomato paste/ ketchup
  • 1 tsp salt
  • 1 ⁄2 tsp Cinnamon
  • 1 Bay leaf
  • ½ tsp pepper

Instructions
 

  • Finely chop all the veggies into small cubes. Sauté the onion and chilli with the red pepper and carrots in one tablespoon of olive oil (or veggie stock) for a few minutes.
  • Add a tin of chopped tomatoes – stir until it reaches a nice medium thick consistency and add a tablespoon of ketchup.
  • Add chopped celery and celery leaves (don’t worry if no celery leaves are available- you could use spinach too for greens – add this towards the end to retain nutritional value.
  • Cook till the veggies are al dente and add the cannellini beans. Crumble a veggie stock cube into the mix
  • Simmer all together for 15 minutes adding some water if it's too thick. Add salt and pepper to taste.
  • Serve with quinoa for a filing main meal or as a side dish.
Previous articleEasy Oil-Free GranolaHand holding a chunk of granolaNext article Rhubarb Compote

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Meet Rohini

Hey there! I’m Rohini, a nutritionist (MA Oxon, MSc) providing evidence-based advice to my clients around plant-based eating. While working in branding and marketing for food startups over the years, I discovered my passion for making plant-based foods more accessible to people.

Wanna be social?

Looking for something?

Categories

  • Articles
  • Breakfast
  • Desserts
  • Main meals
  • Plant-based Lifestyle
  • Podcasts
  • Recipes
  • Snacks
  • Soups
  • Videos

Tag Cloud

apple breakfast calcium cauliflower dog treats healthy living hydration legumes oil free pasta peas plant-based plant-based protein plantbased porridge pregnancy protein rice snacks water wfpb wholegrain

Follow me on instagram

…
© 2020 Rohini Bajekal Nutrition ♥ Proudly built by ninagrey.org
Privacy Policy

About This Sidebar

You can quickly hide this sidebar by removing widgets from the Hidden Sidebar Settings.