1-Pot Hearty Butterbean stew
Introducing this hearty Butterbean Stew – the ultimate comfort food! This wholesome and nourishing recipe is bursting with flavour and goodness. The butterbeans are lovingly simmered in a rich and savoury tomato base – the perfect dish for those cosy evenings or family get-togethers.
Are you looking for a hearty and flavorful dish to warm you up on a chilly evening? This butter bean stew is not only packed with nutrients but also bursting with flavours that will leave you full and satisfied. The butterbeans are creamy and tender, providing a satisfying texture that pairs perfectly with the rich tomato-based broth.
As you take your first spoonful, you’ll be greeted by the earthy notes of the beans, complemented by the sweetness of the tomatoes and the subtle hints of herbs and spices. This butterbean stew is not only a comforting meal but also a wholesome one, as it is loaded with protein, fibre, and essential vitamins. So next time you’re in need of a hearty and nutritious meal, whip up a batch of this scrumptious vegan bean stew and let it warm your soul.
About Butter beans
Butterbean, or lima bean, is a legume that has been cultivated for thousands of years. Its exact origins are unknown, but it is believed to have originated in South America. Butterbeans were first domesticated by the Incas and were later introduced to North America by European explorers.
The name “lima” comes from the capital city of Peru, where the bean was first discovered. In the United States, lima beans were widely grown in the South and were a staple food during the Civil War. Today, butterbeans are grown all over the world and are used in a variety of dishes, from soups and stews to salads and dips.
The Ultimate Comfort Food
Butterbean stew is a thick, hearty and flavourful dish that is made with butter beans, vegetables, and spices. It is a one-pot meal, which means that all the ingredients are cooked together in one pot, making it easy to prepare and clean up. This stew is a popular dish in many parts of the world, including the Mediterranean and South America.
This stew has a rich and creamy texture, combined with the earthy flavours of the beans and aromatic spices, creating a dish that warms both the body and the soul. The humble butterbean takes centre stage in this stew, providing a velvety smoothness that is pure comfort with every spoonful.
Health Benefits of Butterbean Stew
Before we dive into the recipe, let’s take a moment to appreciate the health benefits that come along with this delightful dish. Butterbeans, also known as lima beans, are a fantastic source of protein, fibre, and essential vitamins and minerals. They promote digestion, support heart health, and help regulate blood sugar levels. Additionally, this stew is low in fat and cholesterol, making it a perfect choice for those watching their waistline. By indulging in a bowl of butterbean stew, you’re not only treating your taste buds but also nourishing your body from within.
Let’s take a closer look at some of the key ingredients and their nutritional value:
- Olive oil: The base of this stew is olive oil, which is rich in heart-healthy monounsaturated fats. It also contains antioxidants that help reduce inflammation in the body.
- Canned butter beans: Butter beans, also known as lima beans, are a great source of plant-based protein and dietary fibre. They are also rich in essential minerals such as iron, magnesium, and potassium.
- Tomato puree: Tomatoes are a rich source of vitamins A and C, as well as lycopene, a powerful antioxidant. They also add a tangy and slightly sweet flavour to the stew.
- Onion, red bell pepper, red chilli, and garlic cloves: These aromatic vegetables not only enhance the flavour of the stew but also provide essential vitamins and minerals.
- Seasonings: Paprika, cumin seeds, and chilli powder: These spices not only add depth and warmth to the stew but also offer a range of health benefits, including anti-inflammatory and digestive properties.
- Vegetable stock: Using vegetable stock as the base of the stew instead of water adds depth of flavour and provides additional nutrients.
Tips for Enhancing the Flavour of Your Butterbean Stew
- For an extra smoky flavour, you can add a teaspoon of smoked paprika to the stew.
- To add a touch of sweetness, you can stir in a tablespoon of maple syrup or honey.
- If you enjoy a hint of acidity, squeeze in some fresh lemon juice just before serving.
- For a burst of freshness, garnish the stew with chopped parsley or cilantro.
- For a heartier stew, you can add some diced potatoes or carrots along with the other vegetables.
Feel free to experiment with different combinations of vegetables and spices to create your own unique version of butterbean stew.
Serving and Pairing Suggestions for Butterbean Stew
Butterbean stew is incredibly versatile and can be served with a variety of accompaniments. Here are some suggestions to get you started:
- Rice: Serve the butterbean stew over a bed of fluffy white rice or brown rice for a filling and satisfying meal.
- Quinoa: For a nutritious twist, serve the stew with a side of protein-rich quinoa.
- Sorghum grain: Sorghum is a gluten-free grain that pairs well with the creamy texture of the stew. Cook it according to the package instructions and serve it alongside the stew.
- Millet grain: Millet is another gluten-free grain that adds a nutty flavour to the stew. Cook it as you would cook rice and serve it as a side dish.
- Grilled sweet potatoes: For a more substantial meal, serve the butterbean stew with grilled sweet potatoes. The sweetness of the potatoes complements the flavours of the stew beautifully.
Variations of Butterbean Stew
While this recipe is already packed with flavour, you can easily customize it to suit your taste preferences. Here are a few variations you can try:
- Mediterranean-style butterbean stew: Add a handful of pitted olives, a teaspoon of dried oregano, and a squeeze of lemon juice for a Mediterranean twist.
- Creamy coconut butterbean stew: Replace half of the vegetable stock with coconut milk for a rich and creamy version of the stew.
- Chunky vegetable butterbean stew: Add diced carrots, celery, and courgette to the stew for a hearty and nutritious one-pot meal.
Frequently Asked Questions
Reasons to Make Butterbean Stew
- A Healthy and nutritious meal
- A great way to use up leftover vegetables and ingredients.
- It’s a budget-friendly meal that can be made with simple and affordable ingredients. The estimated cost for this meal is about £3.60 for two people.
- Quick & Easy to prepare
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Butterbean Stew
Equipment
- Medium cast iron pot
- Wooden spoon for stirring
- Sharp knife for chopping
- Can opener
Ingredients
- 2 tablespoons olive oil
- 2 cans butter beans rinsed and drained
- 1 tablespoon tomato puree
- 1 onion finely chopped
- 1 red bell pepper diced
- 1 red chilli deseeded and chopped
- 3 garlic cloves minced
- 1 tsp paprika
- 1 tsp cumin seeds
- ½ teaspoon chilli powder
- ½ tsp Sea salt to taste
- ½ tsp Black pepper to taste
- 2 cups vegetable stock
Instructions
- Start by chopping the onion, red bell pepper, and red chilli. Mince the garlic cloves and set everything aside. Rinse and drain the butter beans, ensuring they are ready to be added to the stew.
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Next, add the diced red bell pepper, chopped red chilli, and minced garlic. Cook for an additional 2 minutes, stirring occasionally.
- Sprinkle the paprika, cumin seeds, and chilli powder over the sautéed vegetables. Stir well to coat the vegetables evenly with the spices. Then, add the tomato puree and continue cooking for another minute, allowing the flavours to meld together.
- Now, it’s time to add the star ingredient – the butter beans! Pour in the rinsed and drained beans, followed by the vegetable stock. Season with sea salt and black pepper to taste. Bring the stew to a simmer, then reduce the heat to low and cover the pot. Allow the stew to simmer gently for 20 minutes, allowing the flavours to develop and the beans to become tender.
- Once the stew has simmered to perfection, it's time to serve and enjoy! Ladle the butterbean stew into bowls and garnish with fresh herbs, such as parsley or coriander, if desired. This stew pairs beautifully with crusty bread or a side of fluffy rice. So grab a spoon, cosy up and savour the heartwarming flavours of this ultimate comfort food.
