Butterbean Mushroom Stew

The Butterbean Mushroom Stew recipe is a healthy vegan warm meal. I find this soup very filling with a high amount of protein. However, I know that many people really love to dip in some bread. This stew is quite particular in taste thanks to the variety of flavors mostly of the butterbeans, mushrooms, tomatoes and the spices. Sometimes, if cooking it only for myself I like to add a little bit more of paprika and cayenne pepper.

Usually, I eat this on Monday evenings in Winter. Like most of the soups and stews, this recipe is also good for batch freezing!  An important tip for those who suffer from heartburn like me is to add half a teaspoon of bicarbonate of soda when adding the tomatoes.

I love to cook this stew in a lar stainless steel skillet. Alternatively, you may use a large pot which is important especially if you are going to do extra portions for batch freezing.

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Step by Step Instructions

This recipe is very fast to prepare, taking only half an hour to serve. All you need to prepare are the chopped onions, the garlic, and some chopped parsley.

First I start frying the onion and the garlic in olive oil in a large skillet until the onion turns translucent. Then I add the mushrooms together with the chopped parsley and the spices. After a few minutes, I add the chopped tomatoes or puree and simmer until the tomatoes melt completely into the mixture.

The next step is to add the boiling water and the spinach and leave it until it wilts completely. Finally, we add the butterbeans to the mixture leaving it to simmer for 10-15 minutes until the butterbeans are tender. Importantly, here I am assuming that you are using canned butterbeans (1 400g can = 255g drained butterbeans).  Otherwise, you have to boil them before and make sure that they are really soft before adding them to the stew. Roughly 30g dried butterbeans will give you 80g when boiled. However, when using dried beans I prefer to boil a little bit more and then freeze or refrigerate the extra for later use.

Accompaniments and Sides

As a side, you can eat it with bread. Some people also love to serve it with a dollop of cream fraiche and some squeezed lemon.

 

Recipe

AuthorwellbeingbaristaCategoryDifficultyBeginner

Yields4 Servings
Prep Time5 minsCook Time25 minsTotal Time30 mins

 4 tins (255g x 4), Butter beans, drained or 380g dried
 250 g Mushrooms, sliced
 1 bag (1kg), Baby spinach or Kale, raw
 2 tins, Tomatoes, chopped (800g)
 400 ml water
 1 clove, garlic, chopped
 2 Red onions, chopped
 50 g Parsley, chopped
 1 tsp Cayenne pepper, ground
 4 tsp Olive oil
 1 tsp White pepper
 2 tsp Sweet paprika
Nutrition Facts

Servings 4


Amount Per Serving
Calories 377Calories from Fat 81
% Daily Value *
Total Fat 9g14%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 0mg
Sodium 557mg24%
Potassium 1362mg39%
Total Carbohydrate 51g17%
Dietary Fiber 16g64%
Sugars 10g
Protein 28g57%

Vitamin A 148%
Vitamin C 103%
Calcium 21%
Iron 40%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

1

In a large skillet, heat the oil and add the onion and garlic when hot.

2

Fry for a few minutes until the onions become soft and translucent.

3

Add the mushrooms together with the parsley and all the other spices mixing everything well

4

Leave for a couple of minutes until the mushrooms are well cooked.

5

Add the chopped tomatoes and then soon after the water, ideally boiled.

6

Add the spinach leaves and mix well until they shrink in the stew.

7

Finally, add the butter beans and leave to simmer for 10-15 mins or until the butter beans are soft to eat

Ingredients

 4 tins (255g x 4), Butter beans, drained or 380g dried
 250 g Mushrooms, sliced
 1 bag (1kg), Baby spinach or Kale, raw
 2 tins, Tomatoes, chopped (800g)
 400 ml water
 1 clove, garlic, chopped
 2 Red onions, chopped
 50 g Parsley, chopped
 1 tsp Cayenne pepper, ground
 4 tsp Olive oil
 1 tsp White pepper
 2 tsp Sweet paprika

Directions

1

In a large skillet, heat the oil and add the onion and garlic when hot.

2

Fry for a few minutes until the onions become soft and translucent.

3

Add the mushrooms together with the parsley and all the other spices mixing everything well

4

Leave for a couple of minutes until the mushrooms are well cooked.

5

Add the chopped tomatoes and then soon after the water, ideally boiled.

6

Add the spinach leaves and mix well until they shrink in the stew.

7

Finally, add the butter beans and leave to simmer for 10-15 mins or until the butter beans are soft to eat

Butterbeans Mushroom Stew

This recipe is really appreciated by vegans and non-vegans alike. Especially, when I wish to control a little bit my calory intake, I find this stew a huge discovery. I really hate fasting and feeling hungry, and this soup will definitely never let you feel that way!

Nutritional Information

The Butterbean Mushroom Stew has the perfect macro-nutrients balance for maintenance and weight loss. This recipe is very high in protein especially when you consider it is meatless. Additionally, it is also very low in calories despite being so much filling.

 CaloriesCarbsFatProtein
Macros37378 cal87g51g28g
Macros % 51.4%20.4%28.2%

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