Speedy One Pot Kale, Bean & Lemon Stew

This stew was created as a very quick, hearty, healthy meal which could be batch-cooked and frozen or popped in a flask for lunch the next day. The fennel seeds, lemon juice and chilli flakes really give this dish its unique flavour, so best not to leave them out.

 

Serves: 4

Preparation Time: 10 minutes

Cooking Time: 18 minutes

 

Ingredients

  • 1 onion, finely diced

  • 2-3 cloves garlic, finely chopped

  • 1 tsp fennel seeds

  • ½ tsp chilli flakes

  • 3 medium carrots, diced or finely sliced

  • 1 tsp sugar or syrup

  • 1 x 400g/14½ oz tin chopped tomatoes

  • 600ml/2½ cups vegan stock

  • 1 tbsp red wine vinegar

  • 2 bay leaves

  • 180g/6½ oz kale leaves (stalks removed), sliced into 1cm strips

  • 3 x 400g/14½ oz tins butter beans, chickpeas or cannellini beans, drained and rinsed

  • Zest of half a lemon, finely chopped

  • 1 tbsp lemon juice

  • 2-3 tbsp nutritional yeast (optional)

  • Salt and pepper, to taste

Optional toppings: drizzle of chilli or olive oil, fresh parsley, lemon wedges, nutritional yeast, vegan feta, vegan Parmesan, vegan plain yoghurt

Method

  1. In a large saucepan or wok, fry the onion in a little oil until lightly golden.

  2. Add the garlic, carrot, sugar, lemon zest, fennel seeds and chilli flakes and fry for a further couple of minutes.

  3. Add the tomatoes, bay leaves, vinegar and stock and simmer on a medium heat for 10 minutes.

  4. Pop in the kale, beans of your choice and lemon juice and simmer for a further 5-10 minutes.

  5. Taste the stew to make sure the carrots are soft then add salt, pepper and nutritional yeast, if required.

  6. Serve with any of the optional suggestions and enjoy.

Sophie EarleyComment