Italian high protein stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
Bulgur Wheat1 Courgette1/2 Leek1/4 Cabbage6 Cherry TomatoesOlive Oil1/4 bunch Basil1/2 tin Beans ( 1/2 tin of two types)1/4 Stock pot (180ml)Dried Mushrooms (1/4 cup)1/4 bunch Thyme1/2 cup Soya Beans2 cloves Garlic
Soak dried mushrooms in enough water to cover for 10 minutes. Add to half the tinned beans and the soya beans in a pan and cook until tinned beans are soft and break apart when stirred. Top up with as little liquid as is required throughout. Then blend to create a paste.
Fry garlic in an ovenproof cast iron pot. Add chopped veg and thyme, and stir until veg begins to wilt. Add bean paste and continue to cook until it begins to stick and crust on the bottom of the pan. Add stock (one stock pot in 750ml water makes 4 portions), finely chopped basil stalks, remaining beans and cherry tomatoes.
Place lid of pot on top with gap to let steam escape and put in oven for half hour or longer to let it reduce to a thick stew. Add torn basil leaves and season to taste before serving.
Serving Size: Recipe is per serving
Number of Servings: 1
Recipe submitted by SparkPeople user LSIN1164.
Fry garlic in an ovenproof cast iron pot. Add chopped veg and thyme, and stir until veg begins to wilt. Add bean paste and continue to cook until it begins to stick and crust on the bottom of the pan. Add stock (one stock pot in 750ml water makes 4 portions), finely chopped basil stalks, remaining beans and cherry tomatoes.
Place lid of pot on top with gap to let steam escape and put in oven for half hour or longer to let it reduce to a thick stew. Add torn basil leaves and season to taste before serving.
Serving Size: Recipe is per serving
Number of Servings: 1
Recipe submitted by SparkPeople user LSIN1164.
Nutritional Info Amount Per Serving
- Calories: 730.8
- Total Fat: 19.2 g
- Cholesterol: 0.0 mg
- Sodium: 490.2 mg
- Total Carbs: 108.1 g
- Dietary Fiber: 27.1 g
- Protein: 31.2 g
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