Spinach and beans stew

spinach and beans stew

Spinach and beans stew: a super simple stew for a mid-week plant based meal

Mid-week dinners for me are often a challenge, and this spinach and beans stew is a life saver. Just a few ingredients and a super healthy recipe too.

Plant-based recipes ideas

If you want to add more plant-based recipes into your diet this one maybe the best to try at first. You’ll only need four ingredients and the dish will be ready in less than 10 minutes. Going plant-based for many people maybe a big challenge, however it doesn’t have to be so hard. This beans stew is very tasty and with a pinch of spice that makes it even more flavorful.  The taste of borlotti beans or white beans is mild and their creaminess is very inviting. Meat lovers will appreciate this dish too!

Spinach and beans stew: health facts

Spinach is a great source of fibers, vitamins, potassium and magnesium. However did you know that since they are grown very close to the soil they contain nitrogen. As Dr. William Li says, when nitrogen gets into contact with the microbiome in our mouth it is converted into nitric oxide. This substance helps widen our blood vessels and helps in lowering blood pressure. Spinach also contains luthein and zeaxanthin that are powerful carotenoids that are helpful for our eyesight.

Beans are also a super food that should be eaten regularly. Rich in fibers, beans are also a great source of plant proteins. They are a great substitute for meat and other animal products, and can be enjoyed in many ways. Beans are also known for lowering cancer risk, thanks to the high content of antioxidants. They are also great for relieving constipation.

spinach and beans

Beans: dried or canned

You can use either dried or canned beans for this recipe. Chickpeas are also a great substitute or you can even mix more than one type of bean or legumes.
When using dried beans you might want to soak it first for at least 12h. Then remove the water and cook until soft. If you are using a pressure cooker it will take around 20/30minutes to cook borlotti beans that have been previously soaked. You can also add some kombu kelp or turmeric to reduce the phytic acid that may give uncomfortable side effects.

SUGGESTION
You could cook a large batch of this stew and use the leftover to make a soup. Then add some pasta or crostini, drizzle some extra virgin olive oil and you’ll have a great dish ready in no time. A great idea if you like to plan your weekly meal.

 

Ingredients for 4 servings

400gr of cooked borlotti beans
300gr of spinach
1 small onion
100ml tomato passata
1 tablespoon of extra virgin olive oil or some vegetable stock
salt and pepper to taste
cayenne pepper to taste

Method

Step 1 
Heat a pan on medium heat and add the oil or stock and add the onion. Cook for a minute or until it gets a bit translucent. Add the cooked beans and mix, then cook for a couple of minutes. Add the tomato passata.

Step 2
Add the finely cut spinach to the pan and then mix well. Season to taste and cook until the spinach are wilted. Add some chili pepper to taste and serve hot with some sourdough bread.

 

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