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Title : Italian Bean Stew : Vegetarian
link : Italian Bean Stew : Vegetarian

Italian Bean Stew : Vegetarian

This recipe suggestion is for a 'robust Italian bean stew recipe, which is full of flavour and easy to make. It's a great winter warmer that's packed with lots of vegetables and pulses, and makes a super hearty meal'. Please note each serving is 34.8 g carbs 13.5 g protein 5g fat so may not be suitable for all readers. However, if you would like to give it a try then please read on …

Ingredients:
Serves Four
1 tbsp. olive oil
1 onion, chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 garlic cloves, chopped
1 leek, finely chopped
100ml red wine
400g tin plum tomatoes
1/2 to 1 lemon, zested and juiced
1 sprig rosemary, chopped
1 sprig oregano, chopped
400g tin borlotti beans
400g tin butter beans
400g tin flageolet (or three bean) beans

100ml vegetable stock

To serve:

Low-carb Dinner Rolls - see recipe details here

crusty bread, (optional)

Method:
1. In a large saucepan, heat the olive oil and fry the onion, carrots and celery for 5 mins until starting to soften.
2. Add the garlic and leeks and cook for another 5 mins.
3. Add in the remaining ingredients with 1 tsp salt and ½ tsp ground black pepper.

4. Cook for 1 hr and serve with low-carb dinner rolls/large chunks of bread(optional).

From an original idea here

Did you know - Olive oil is probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's mainly made in the Mediterranean, primarily in Italy, Spain and Greece (though countries such as America and Australia also produce it). Much like wine-making, climate, soil and the way the olives are harvested and pressed all have an impact on an oil's character.

Olive oil is assessed on three criteria - fruitiness, bitterness and pepperiness - the flavour, smell and colour can vary radically, both according to its origin, as well as whether it's extra virgin (the finest grade) or not.

Generally speaking, the hotter the country, the more robust the flavour of the oil. It is also possible to flavour olive oil with herbs and spices by steeping them in the oil for ten days or so (though chilli needs far less time). 

Read more here

A variety of articles and recipe ideas are found within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

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