Borlotti Bean Stew

Every week I get a fruit and vegetable box delivered from Abel & Cole. It’s a random mix and this week it included borlotti beans. I have eaten them before but never cooked them.

The Borlotti bean is full of protein, an essential nutrient if you want to build muscle. It provides more protein than any other plant-derived food. High in soluble fibre they aid constipation and may reduce ones appetite.

They provide essential minerals like iron, potassium as well as isoflavones, saponins, and phytosterols, all high in soluble fiber, low in calories and fat. A slow, steady source of glucose makes it a good food for diabetics.

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As winter is fast approaching I feel the need to make hot food to keep us all warm and snug inside. I enjoy stews but having eaten some dreadful ones in my time I have a preference towards vegetarian stews.  A relative years ago made me a slow cooked beef stew which still haunts me today! I love food but only delicious food.

This dish has an Italian influence taken from my recent trip to such a beautiful country.  I have used thyme and oregano to give it that lovely herby flavour as well as chilli which just gives it a subtle zing and warms you up enough during the winter months.

You can enjoy this dish with courgetti (I spiralled yellow courgette) if you are not into the carbs, but I like it with the freekeh quinoa mix from Waitrose only takes 10 minutes to cook.  A lot of people enjoy it with sourdough, do what you think is the best for you.

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Recipe:

  • Two handful of fresh borlotti beans (or a tin) if fresh boil with skins for 20 minutes
  • handful of radishes topped and tailed.
  • 1 courgette diced
  • 1 carrot diced
  • 1 medium red onion finely sliced
  • 2 garlic cloves whole
  • 1 tin plum tomato
  • 1 small red chilli whole
  • 4 tomatoes halved
  • 1 tbsp of rapeseed oil
  • 2 spring onions
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oregano
  • 300ml of vegetable stock
  • 1 tbsp of apple cider vinegar
  • 1/2 glass of white wine (a dry one would be good)

Method:

  1. Preheat the oven to 180 degrees and place the vegetables except the borlotti beans (including garlic) into the roasting tin cover in rapeseed oil and season with salt and pepper for 25 mins.
  2. While that is cooling boil the borletti beans for 20 minutes, once done place them in cold water and then put them aside until later on.
  3. Grab the tin of plum tomatoes and pop them in a blender or nutria bullet and add the chilli. Whizz it around for 15 seconds.
  4. Take the vegetables out of the oven and fry in a frying pan no oil needed. Do this for 8 minutes add the borlotti beans and stir add the herbs and stir some more. Add the blended plum tomatoes and cook for 6 more minutes, add half a glass of wine, cook for a further 6 minutes. Add the stock (if you have bone broth and eat meat add this to it)  and stir for another 5 minutes. Now add the cider vinegar and stir well. Take it off the heat.
  5. Empty all into a deep oven proof dish and pop into the oven again for 25 minutes.

All done – enjoy with what you fancy or eat it on its own.