Butter Bean Stew

July 1, 2024 receipes

I have started reading about lectins and the effects they could be having on our bodies. It’s so interesting and completely blowing my mind! When making dinner last night, I began thinking about what small substitutes I could make to help lower the lectin intake in the meal. I swapped out white potatoes for sweet potatoes—easy! Instead of chopped tomatoes, I used passata, and instead of red pepper, I swapped it for kale. A great swap! The family loved it, and with just a couple of changes, hopefully, our guts loved it too.

Ingredients

For the Butter Bean Stew:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 cup mushrooms, sliced
• 1 can (15 oz) butter beans, drained and rinsed
• 1 cup passata (tomato puree)
• 2 cups vegetable broth
• 2 cups kale, chopped
• Salt and pepper to taste

For the Lime and Coriander Sweet Potatoes:

• 4 medium sweet potatoes, peeled and diced
• 2 tablespoons olive oil
• Juice of 1 lime
• 1/4 cup fresh coriander (cilantro), chopped
• Salt and pepper to taste

Instructions

Step 1: Prepare the Sweet Potatoes

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss the diced sweet potatoes with olive oil, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet lined with parchment paper.
4. Roast in the preheated oven for 25-30 minutes, or until tender and slightly caramelized.
5. Once cooked, toss the sweet potatoes with lime juice and fresh coriander.

Step 2: Prepare the Butter Bean Stew

1. In a large pot, heat olive oil over medium heat.
2. Add the diced onion and cook until softened, about 5 minutes.
3. Stir in the minced garlic, smoked paprika, and ground cumin, and cook for another 1-2 minutes until fragrant.
4. Add the sliced mushrooms and cook until they release their moisture and begin to brown, about 5 minutes.
5. Stir in the butter beans, passata, and vegetable broth. Bring to a simmer.
6. Add the chopped kale and let the stew simmer for 10-15 minutes, until the kale is tender and the flavors have melded together.
7. Season with salt and pepper to taste.

Step 3: Serve

1. Serve the butter bean stew in bowls, accompanied by the lime and coriander sweet potatoes on the side.
2. Enjoy this nutritious and delicious meal with your family!

A bit about me: As a nutritionist specializing in gut health and longevity, I am passionate about helping individuals achieve optimal health through personalized nutrition plans. With years of experience, I empower clients to make informed dietary choices for a healthier, longer life. Join me on the journey to better health and discover the transformative power of good nutrition.

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