Hearty Middle Eastern butter bean stew

Health benefits of butter beans

• These beans not only soak up the flavour of any dish they’re put in, but they are also a wonderful source of plant-based protein. Butter beans contain a whopping 6 grams of protein per half a cup serving. 
• Butter beans are also a great source of prebiotic fibre, meaning that they actually help to feed the good bacteria of the gut. 
• With a range of vitamins and minerals, including magnesium, calcium, iron, zinc, potassium and folate, you’ll want to keep butter beans in high rotation![1]

Why cumin is good for you

• Like most spices, cumin is full of flavonoids (plant chemicals) that act as antioxidants in the body, helping to protect cells against free radical damage. 
• Cumin helps to aid digestion, relieving bloating and gas. 
• Cumin is also a good source of vitamins and minerals - it is particularly high in calcium, magnesium and iron.[2]

Add vitamin C with capsicum

• The high vitamin C content of capsicum gives this dish an extra immunity and antioxidant boost. 
• The vitamin C from the capsicum helps to increase the absorption of iron found in the other ingredients in this dish.
• The vibrant colour of capsicum also indicates that it is an excellent source of betacarotene, along with other antioxidants such as lycopene, lutein and zeaxanthin - helping to protect the body from free radical damage.[3]

Ingredients

• 2 cans butter beans, drained and rinsed
• 2-3 tablespoons olive oil
• 1 large red onion, thinly sliced
• 3 tablespoons tomato paste
• 2 cloves garlic, crushed
• 2 teaspoons cumin seeds
• 200g brassica greens (like broccoli, Brussels sprouts, cabbage, cauliflower and kale) or other winter greens, thinly sliced
• 250g roasted capsicum, thinly sliced
• 1½ cups (375ml) of water
• 1-2 teaspoons balsamic vinegar
• Salt and pepper to taste
• Za’atar, to serve

Instructions

1. Thoroughly rinse the butter beans and set them aside to drain in a colander or mesh sieve.
2. Heat the olive oil in a heavy-based frying pan over medium heat. Add the sliced onion and fry for 5 minutes stirring occasionally, or until the onions have softened. 
3. Add in the tomato paste, crushed garlic and cumin seeds plus a little salt and pepper and allow to fry for another 3 - 4 minutes, stirring every minute or so, until the tomato paste has deepened in colour – this will allow the tomato paste to sweeten and the garlic flavour to mellow.
4. Add in the sliced greens and cook until the greens have wilted, then add in the sliced capsicum and drained butter beans. Pour in the water and stir to combine. 
5. Allow to simmer on medium heat, uncovered, for around 5 - 8 minutes, or until the sauce has thickened slightly and the butter beans are heated through. 
6. Turn off the heat, drizzle in the balsamic vinegar and stir through. Taste and adjust the seasoning if required.
7. Serve the braised beans hot or at room temperature. Top with a sprinkling of za’atar, some freshly chopped parsley and a little goat’s cheese, or a dollop of hummus. For an extra filling boost of protein, top with a fried egg.

Serves 3-4

References:

1. SELF Nutrition Data. Updated 25th May 2018, accessed 20th July 2022 from https://nutritiondata.self.com/facts/legumes-and-legume-products/4340/2
2. Organic Facts. Updated 24th June 2021, accessed 20th July 2022 from https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-cumin.html
3. Very Well Fit. Updated 25th August 2021, accessed 20th July 2022 from https://www.verywellfit.com/bell-pepper-nutrition-facts-calories-and-health-benefits-4119789