Low Calorie Recipes – Somerset Stew

This family winter warmer is full of flavour and goodness. It is probably the inclusion of the cider in the lower calorie recipe that makes this a Somerset Bean Stew rather than just a plain old Bean Stew as it doesn’t seem to be a traditional Somerset dish. You can adapt it for meat lovers by adding sausages.

 
Ingredients

• 1 tbsp oil
• 1 onion , finely chopped
• 1 garlic clove , finely chopped
• 1 large carrot , finely chopped
• 1 leek , chopped
• 1 tbsp tomato purée
• 400g can chopped tomatoes
• 200g can butter beans , drained
• 400g can flageolet beans , rinsed and drained
• 200ml dry cider
• 250ml vegetable stock
• few sprigs thyme , leaves only

To Make It Non-Veggie

2 sausages – you could use Turkey or Quorn sausages if you prefer.
1 tsp olive oil per portion

Method

1. Heat oil in a large pan and fry the onion, garlic, carrot and leek until soft but not coloured. Add the tomato purée, chopped tomatoes, butter beans, flageolet beans, cider, stock and thyme and simmer for 15-20 mins until the stew has thickened and the veg are tender.
2. Meanwhile, if you’re adding sausages to any portion, snip each sausage into 3-4 chunks. Heat the olive oil in a frying pan and brown the chunks for 5 mins, then stir in appropriate portions of the stew and gently simmer for the remaining cooking time. Serve with the mash.

Cheddar & Parsley Mash

1. Peel 850g potatoes, cut into chunks, and boil in salted water for 15 mins or so until tender.
2. Drain, return to the pan and mash with a splash of milk, 25g butter, 75g extra-mature grated cheddar and a handful of chopped parsley – you could use chives instead.
3. Season.
4. If you like, put the mash in a heatproof dish, dot with butter and place under grill for a few mins for a golden and crisp finish.

Serves 4 – Nutrition Per Serving (WITHOUT MASH)

Calories: 169, Protein: 9g, Carbohydrate: 24g, Fat: 4 g, Fibre: 7g, Sugar: 10g