Looking for a delicious, warming autumnal stew that’s super simple to make? Look no further than my Plant-Based Tomato, Butterbean and Potato Stew. It’s bursting with flavour from the herbs and tomatoes. I served mine with spring cabbage tossed in Tamari and sprinkled with toasted sesame seeds and some homemade bread to soak up the delicious juice.
Tomatoes are packed with lycopene, a very powerful antioxidant.
You may not have heard much about lycopene, but I bet you’ve seen it. Lycopene is a bright red pigment that provides the colour for tomatoes, watermelon and pink grapefruit.
“A study at Harvard University showed that men who had just two servings of tomato sauce per week had 23 percent less prostate cancer risk compared to those who rarely had tomato products.
Men consuming ten or more servings of tomato products each week had a 35 percent reduction in risk, and that was true even if their tomatoes came in the form of pizza sauce, spaghetti sauce, or ketchup. In fact, the cooking process releases lycopene from the plant’s cells, increasing our ability to absorb it.”[1]
Don’t be put off by the long list of ingredients. It’s very simple to make, and if you don’t have some of the veggies to hand, just substitute with what you’ve got. Sweet potatoes, parsnips, green beans, cauliflower and broccoli will work just as well.
Let me know how you get on with making it. Enjoy!
Plant-Based Tomato, Butterbean and Potato Stew
Equipment
- Pot
- Wooden spoon
Ingredients
- 1 onion sliced
- 2 garlic cloves crushed then chopped
- 2 carrots cubed
- 2 stalks of celery sliced
- 5 baby potatoes sliced
- 400 g can chopped tomatoes
- 2 tablespoons tomato puree
- 1 tablespoon dried thyme
- 1 tablespoon dried basil
- 1 tablespoon dried sage
- 400 g can butterbeans in water
Instructions
- Put the onions and garlic in a large pot with 2cm/1 inch of water. Over a medium to low heat cook the onions until they become transparent but not brown.
- Add the celery, potatoes and carrots to the pot with the herbs, give it a good stir then cook over a low heat for 15 minutes with the lid on. Keep checking to make sure the pot doesn't run dry. If it does, just add a little hot water and stir.
- Add the tomatoes, butterbeans, tomato puree, stir then cook for a further 10 minutes until the potatoes are soft.
- Once the potatoes are cooked you're ready to plate up. I served mine with spring cabbage tossed in Tamari and sprinkled with toasted sesame seeds and some homemade bread to soak up the delicious juice.
If you’re just starting out on your plant-based journey then the following articles will help you.
How to get started on your plant-based journey to learn about the power plate. It was developed by Physicians Committee for Responsible Medicine and provides optimal health for you and your family and is brilliantly flexible so you can eat in a way that suits your taste and lifestyle whilst getting all the nutrients you need.
If you’re struggling to eat more whole grains everyday, check out my five tips to help you here: How to easily eat more whole grains everyday
And if you’d like to read more about the power of fibre and why it’s so good for you, then read my 5 fabulous reasons fill fibre You should also check out the information on page 10 in this PDF.
A typical food plan for the day may look like this:
Oatmeal/porridge for breakfast made with water or plant-based milks such as rice milk. Topped with fresh fruit such as sliced banana. Two slices of wholemeal toast, spread with 100% fruit jams. Read about my 7 of the best ever plant-based breakfasts
Water and/or tea or coffee, black or made with plant-based milks.
Mid morning snack of fruit, or read my post on 11 simple plant based snacks to enjoy at work
For lunch
, how about a baked potato topped with veggie chilli, or soup and a salad. For ideas on sandwich fillings read my blog post on 7 inspiring plant based sandwich fillings for your lunch
For an afternoon snack remember to check out my suggestions here: 11 simple plant based snacks to enjoy at work
Now it comes to dinner. What’s quick to make, nourishing and doesn’t cost the earth? Try some of my delicious dinner recipes.
Let me know in the comments section below if you’ve found my post: Plant-Based Tomato, Butterbean and Potato Stew. I always love hearing from you!
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[1] The Cancer Survivor’s Guide, Giovannucci E, Rimm EB, Liu Y, Stampfer MJ,
Willett WC. A prospective study of tomato products, lycopene, and prostate cancer risk. J Natl Cancer Inst. 2002;94:391-398.
1 Response to "Plant-Based Tomato, Butterbean and Potato Stew"
Corinne Cavanough