Stews are not all about meat! Take this versatile vegetable stew; you can add any veg you like to this versatile stew. Just add root veg and squash at the beginning, green veg towards the end and frozen peas or sweetcorn at the last minute. Adding baked beans adds a little sweetness, plus fibre and protein.
1 tbsp olive oil
1 onion, finely diced
2 leeks, split lengthways up to the root several times, washed under running cold water then sliced thickly
2 carrots, cut into 1cm/½in dice
2 garlic cloves, finely diced
1 tsp sweet smoked paprika
½ tsp dried thyme
2 potatoes, peeled, cut into 1cm/½in dice
600ml/21fl oz vegetable stock
½ head cauliflower, cut into small florets
200g/7oz fine green beans, cut into 2cm/¾in pieces
1 x 400g/14oz tin baked beans
2 tbsp roughly chopped flatleaf parsley
salt and freshly ground black pepper
1. Heat a large frying pan or saucepan until medium hot, add the olive oil, onion and leeks and cook gently for 5 minutes until just softened.
2. Add the carrots, garlic, paprika and thyme and stir to combine. Cook for 5 minutes.
3. Add the potatoes and vegetable stock and bring to the boil. Turn the heat down and simmer for 5 minutes until the potatoes are just softening then add the cauliflower and simmer for another 5 minutes.
4. By now, all the vegetables should be nearly cooked. Add the green beans and baked beans and cook for 3 minutes then stir in the chopped parsley and season well with salt and pepper.
5. Optional – serve with crusty bread/low carb bread.
Each serving provides
7g protein, 25g carbohydrates (of which 10g sugars), 2.5g fat (of which 0.5g saturates), 8g fibre and 0.4g salt.
Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients, including a few that many people need more of, and also provides some powerful health benefits.
Plus, cauliflower contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.
What’s more, cauliflower is easy to add your diet. It’s tasty, easy to prepare and can replace high-carb foods in several recipes.
Cauliflower recipes you may like
Cauliflower Low Carb Mash, flavour it your way, – see here
You will find a variety of recipe ideas and articles within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan