Good Cooking: Make a vibrant vegan summer stew

Passionate about food which is as full of goodness as flavour, Cambridge nutritionist and plant-based chef Melanie Hanspall shares a monthly recipe with Velvet. On the menu for August: summer butterbean and tomato stew

This Greek-inspired dish is bursting with flavour and is perfect served warm with a side of couscous and mint and cucumber yoghurt! The butterbeans pack a protein punch and are full of fibre too. Tomatoes when cooked are rich in the antioxidant lycopene and Vitamin C - both great for supporting the immune system.
Carrots are abundant in Vitamin A, another powerful antioxidant which is an essential vitamin for skin and eye health. Garlic and onion contain antibacterial and antiviral properties. Fennel seeds aid in digestion - plus they add so much flavour to this dish.

Ingredients (serves 4-6):

2 400g cans butterbeans, drained

2 400g cans tomatoes

3 tablespoons tomato puree

1 celery stick, chopped finely

1 large carrot, grated

1 large onion, chopped finely

2 garlic cloves, chopped

2 teaspoons dried oregano

Pinch chilli flakes (optional)

2 teaspoons fennel seeds

2 teaspoons vegan bouillon powder (optional)

Extra virgin olive oil (or regular)

Method:

In a pan, heat four tablespoons of olive oil on a medium heat and add the onion, garlic, celery, carrots and saute for five minutes.

Add the chilli flakes and fennel seeds and carry on cooking and stirring for another two/three minutes until the vegetables have softened.

Add the tomato puree and cook for a minute. Add the tinned tomatoes, stock powder and simmer until the mixture has reduced and thickened (around five to 10 minutes).

Stir in the oregano and drizzle extra virgin olive oil on top. Serve with cooked couscous and, optional, mint and cucumber yoghurt (simply mix grated cucumber, chopped mint and a little salt and pepper into some yoghurt).

Enjoy!

For more information about Melanie’s work as a nutritionist, plus more plant-based recipe inspiration, see lovenutritioncambridge.co.uk