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Greek bean and silverbeet stew

by wiki
10 April, 2019
in Dinner
0
Greek bean and silverbeet stew
Greek bean and silverbeet stew
  • 0:10 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

This traditional vegetarian Greek stew is not only delicious but it is low-fat and low-carb too.

Ingredients

  • 1 tablespoon olive oil
  • 1 red onion, finely chopped
  • 1 red capsicum, finely chopped
  • 2 celery stalks, finely chopped
  • 3 garlic cloves, thinly sliced
  • 1 tablespoon tomato paste
  • 1 1/2 cups (375ml) Massel chicken style liquid stock
  • 400g can chopped tomatoes
  • 2 x 400g cans large butter beans (or cannellini beans), rinsed, drained
  • 2 zucchini, halved lengthways, cut into large chunks
  • 6 silverbeet leaves, centre vein removed, leaves roughly sliced
  • 2 tablespoons fresh oregano leaves

Method

  • Step 1
    Heat the olive oil in a large deep frypan over medium heat. Add the onion, capsicum, celery and garlic and cook, stirring, for 5 minutes or until soft.
  • Step 2
    Stir in the tomato paste and cook for 1 minute. Add the chicken or vegetable stock, canned tomatoes and butter beans and bring to the boil. Add the zucchini and simmer rapidly over medium-low heat for 10 minutes or until the sauce is thickened and zucchini is tender. Stir in the silverbeet and cook for 4-5 minutes until wilted.
  • Step 3
    Season to taste with sea salt and freshly ground black pepper and scatter with the oregano leaves.
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 544 kj

    Energy

  • 6g

    Fat Total

  • 1g

    Saturated Fat

  • 7g

    Fibre

  • 6g

    Protein

  • 591.13mg

    Sodium

  • 9g

    Carbs (sugar)

  • 10g

    Carbs (total)

All nutrition values are per serve
  • Author: Kate Tait
  • Image credit: Steve Brown
  • Publication: Taste.com.au

0
Tags: chickentomatoes
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