CANNELLINI BEAN STEW

cannellini bean stew.jpg

This is an adaptation of Deliciously Ella’s Cannellini Bean Stew which I have been making for years now!  It’s a great recipe for a quick and easy weekday supper.  Most of the ingredients are everyday cupboard staples and when served with rice as a side you have created a meal which will satisfy your appetite.

To reduce the salt content, I use just half a dozen sun-dried tomatoes, as opposed to Ella’s full jar!  If you or someone you’re cooking for has high blood pressure I would suggest leaving them out altogether.  For a different kind of taste and texture you might want to swap the sun-dried tomatoes for some oven-baked cherry plum tomatoes.  Simply pop a punnet of tomatoes in an oven proof dish along with some crushed garlic, a pinch of salt and a generous helping of freshly ground pepper.  Pour over some olive oil, toss to coat all the tomatoes and place in the oven for 15-20 minutes until soft.  Stir these through just prior to serving.

INGREDIENTS (Serves 4):

  • 1 onion, finely sliced
  • 6 sun-dried tomatoes
  • 2 400g tins of chopped tomatoes
  • 2 400g tins of cannellini beans
  • 1 tablespoon of tahini
  • 1 tablespoon tamari
  • 1 level teaspoon of ground chilli
  • ½ teaspoon freshly ground pepper
  • 3 cloves of garlic

METHOD:

  1. Rinse and drain the cannellini beans and set to one side.
  2. Pop the onion in a large pan with some coconut oil and fry until soft and translucent.
  3. Blitz the sun dried-tomatoes in a small blender or finely slice. Add them to the pan, along with the chilli, garlic and freshly ground pepper and cook for 1 minute before adding the chopped tomatoes.  Cook for a couple of minutes, stiring continuously.
  4. Finally, add the beans, tahini, tamari and allow to simmer for 5-10 minutes. Serve with rice and some broccoli or kale.
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