|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 19g||25%|
|Saturated Fat 11g||56%|
|Total Carbohydrate 89g||32%|
|Dietary Fiber 24g||87%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This vegetarian tomato and white bean casserole is a hearty, filling, casserole. It's perfect for colder days, but it's so good that you might want to eat it year round. The casserole is packed with beans and with the addition of tomatoes, peppers and herbs is a very healthy dish as a main course or as an accompaniment to other dishes. The casserole makes a wonderful side dish for roast and braised meats. It is also a great stand-alone dish for non-meat eaters.
You can use canned white beans for the recipe, but you can also use frozen beans as long as they have been pre-cooked before freezing or if you are planning, then use dried beans but pre-soak them first and cook in boiling water until tender.
- 75g (3oz) unsalted butter
- 1 onion (peeled and finely chopped)
- 1 garlic clove (peeled and finely chopped)
- 4 tomatoes (skinned, de-seeded and roughly chopped)
- 1 red pepper (core removed and diced)
- 1 yellow pepper (core removed and diced)
- 2 tablespoon tomato purée
- 100ml (3 fl oz) vegetable stock
- 3 tablespoon fresh flat leaf parsley (chopped)
- 400g (14oz) canned white beans (drained and rinsed, choose either haricot or flageolet beans)
Begin by heating half of the butter in a large frying pan. Heat it until it is melted and foamy, but not burning.
Add the chopped onion and cook very gently for 2 minutes or until the onions are softened and faintly translucent.
Add the garlic and cook for a further 2 minutes taking care not to brown; burnt garlic will ruin the dish.
Then, add the skinned tomatoes, the diced peppers, the tomato puree, and the stock. Cook together for 5 minutes to slightly reduce the stock, once reduced a little, finally add the beans and stir well.
Cook until the beans are heated right through. This will take about 5 minutes. If the beans have been frozen you may want to cook a little longer. Do not worry if it takes a little longer, the beans must be heated right through.
Taste the stew and season with salt and pepper to taste.
Finally, add the remaining butter, and stir until the butter is melted then add the chopped parsley. Leave the stew to stand for 5 minutes then serve in hot soup bowls or plates. You will need little else than some lovely crusty bread and butter.
Use this recipe as a base and add (or take away) ingredients to your taste. You can vary the herbs, or add other vegetables to suit what you have available. The dish can also quickly become non-vegetarian with the addition of cooked sausages