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Butter bean stew
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Butter Bean Stew with Kale and Sweet Potato

Spiced butter bean stew with kale and sweet potato is a rich and warming vegan stew. Tasty, filling and nutritious, this is serious vegan comfort food.
Course Dinner
Cuisine Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 35 minutes
Servings 4
Calories 324kcal

Ingredients

  • 1 tbsp olive oil
  • 1 large white onion (200g) cut in half widthways then sliced
  • 1 stalk of celery thinly sliced
  • 2 large carrots (260g) peeled then sliced
  • 2 medium sweet potatoes (465Gg) peeled then cut into medium cubes
  • 2 cloves of garlic minced
  • ¼ tsp dried red chilli flakes
  • ½ tsp smoked paprika
  • 1 tsp ground cumin
  • ¼ tsp cinnamon
  • 2 400g cans of chopped/ tomatoes ( 2x 14.5oz cans US)
  • ½ cup of vegetable stock (100ml) made with one teaspoon of vegan, gluten-free vegetable bouillon and 100ml/1/2 cup of boiling water.
  • 2 cans butter beans/large lima beans (400g cans drained weight 240g) (16oz cooked beans US)
  • 1 tbsp maple syrup
  • 1 ½ cups of kale (100g) roughly chopped, woody stems removed.
  • 4 or 5 sprigs of fresh thyme
  • 2 dried bay leaves
  • ¼ tsp sea salt
  • A squeeze of lemon
  • ¼ tsp cracked black pepper
  • flat-leaf parsley for serving chopped

Instructions

  • Heat 1 tablespoon of olive oil in a large pan. Add the onion and celery and cook over medium heat, stirring often, until they are translucent. About 10 minutes.
    Add 2 cloves of minced garlic and the spices. Stir and cook for about 2 minutes or until the spices release their aroma.
  • Add the carrots and sweet potatoes to the pan, and stir well.
    Next, pour in 2 cans of chopped tomatoes, add a little water to both tins to catch any tomatoes or juice left in the cans and add that to the pan too.
    Pour in the stock, stir well then add 2 bay leaves, 4 or 5 sprigs of thyme, maple syrup, salt and pepper. Cover the pan then reduce the heat to low and simmer for 20 minutes.
  • After 20 minutes check that the sweet potatoes are cooked, then add the butter beans. Stir well.
    Add the kale to the pan then return the lid and leave to simmer for about 5 minutes.
    Check the season and add a squeeze of lemon juice to the stew. Remove and discard the bay leaves and thyme stems.
    Give the stew a good stir, add some chopped parsley to the finished dish then serve immediately with some crusty bread if you like.

Notes

  • Nutritional Information is approximate and is calculated using an online nutrition tool. It is based on a serving of 4 and does not include bread or rice.
  • Butter beans - I use two cans of butter beans/large lima beans if you are in the US. However you could get away with one can if you prefer.
  • Pan - I make this stew on the hob, using a deep saute pan with a tight-fitting lid.
  • Freezing - This stew can be frozen, just make sure it has cooled fully before freezing. It will keep for up to a month in the freezer. Defrost the stew in the fridge 24 hours before you want to eat it. Reheat it on the hob making sure it is piping hot before you serve it.
  • Is this Gluten-Free? Yes it is, just make sure the stock you use is gluten-free.

Nutrition

Calories: 324kcal | Carbohydrates: 60.8g | Protein: 10.6g | Fat: 4.2g | Saturated Fat: 0.6g | Sodium: 274mg | Potassium: 1101mg | Fiber: 10.6g | Sugar: 12.9g | Calcium: 147mg | Iron: 4mg