Here’s a recipe you need to add to your cooking repertoire. It’s nutritious, ridiculously healthy, whilst giving you all the fuzzy feelings of great comfort food. Eat in in the chillier seasons of spring and autumn, or throw down a white table cloth and enjoy al fresco on a summer’s evening whilst pretending you’re in Tuscany.
This classic Italian stew is full of flavour, loaded with kale and meaty butter beans and tastes great served with fresh sourdough. It is the perfect ‘blue zone’ meal using simple, fresh plant-based ingredients.
It’s an easy one to make substitutions with too. No butter beans, no problem. Just replace with cannellini or any other white bean. Instead of kale/cavelo nero, use savoy cabbage or spring greens. It’s also been ‘veganised’ by swapping parmesan for yeast extract which is rich in B12. An important vitamin for a plant-based diet. But you can always use parmesan instead if you prefer.
- 1 Onion, chopped
- 3 Cloves of garlic, finely chopped
- 2 Carrots, chopped
- 1 Celery stick, chopped
- 200 g Kale or cavelo nero, roughly chopped
- 1 Tin of chopped tomatoes
- 1 Tin of butter beans
- 1 Bay leaf
- 2 tsp or two sprigs of thyme
- 1/2 tsp Chilli Flakes
- 1 tsp Honey
- 2 tbsp Nutrional Yeast
- 1 Bunch of parsley, finely chopped
- Pinch of fennel seeds
- Fry onions, garlic carrots, celery, herbs and spices on a medium-high heat for 3-4 mins
- Add kale and fry until it wilts
- Add all other ingredients except beans and simmer for 15 mins
- Add beans and season, simmer for a couple more minutes until beans are heated. Stir in the nutritional yeast at the end and serve with toasted sourdough