Bean and Vegetable Stew
A hearty, fragrant one-pot stew with beans, smoked paprika and kale – ideal for cooking in a larger batch.
Method
Finely chop the onion, slice the carrots, dice the pepper and courgette and chop the garlic.
Heat the olive oil in a pot and gently cook the onion over low heat for 5 minutes until translucent.
Add the carrots and pepper and cook for another 5 minutes, stirring occasionally.
Stir in the garlic, caraway, sweet and smoked paprika and immediately add the crushed tomatoes so the paprika does not burn.
Add the water or stock, the drained and rinsed beans and the courgette, season with salt and simmer covered for 20 minutes.
Cut the kale into strips, stir it into the stew together with the marjoram and cook for another 5 minutes.
Taste and adjust with salt and pepper; for a thicker texture, mash some of the beans in the pot with a spoon.
Beans are an excellent source of plant protein and fibre, which feeds beneficial gut bacteria and helps keep blood sugar steady. The variety of vegetables adds vitamins, minerals and polyphenols, and olive oil helps your body absorb the carotenoids from carrots, peppers and tomatoes.
The stew tastes even better the next day and can be frozen in portions for up to 3 months. If you do not need it to be vegan, serve with a spoonful of plain yoghurt or skyr for extra protein.
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Recipes are inspiration for an everyday healthy diet. With allergies, intolerances or illness, adapt them to your doctor’s advice.