Photo | Lizzie Hewson
I think it’s fair to say that (almost) everybody struggles at the end of pay month no matter what they choose to spend their money on. This is when this little beauty of a dish comes in. Canned beans are cheap. They fill you up, are high in fiber and a great source of protein. A superfood some would say. You should almost have everything in your pantry for this dish but if not then it won’t cost you more than $10 to buy. Did I mention that this also feeds four hungry people? Feel free to play around with the vegetables in the stew, most things will work here, diced potato is a good addition too. I grow my own herbs so I don’t have to spend money on them but don’t worry too much if you don’t have parsley. It’s just a nice fresh touch that can be easily missed. I like to use chickpeas and borlotti beans but almost any canned beans do the job.
2 tablespoons olive oil
1 small onion, finely chopped
2 garlic cloves, crushed
1 tablespoon fresh thyme
1 carrot, diced
1 zucchini, chopped
2 x 400ml can chopped tomatoes
2 bay leaves
Pinch chilli flakes
1 ½ tablespoons red wine vinegar
¼ cup white wine
1 x 400g can chickpeas, rinsed
1 x 400g can borlotti beans, rinsed
Crusty bread to serve
4 tablespoons of Greek yoghurt (optional)
Chopped parsley to serve (optional)
Place a casserole dish over medium heat. Add olive oil, onion, garlic and thyme and cook for 3 minutes, or until onion is starting to soften, but not brown.
Add carrot and zucchini and continue to cook for 5 minutes. Add canned tomatoes to the dish along with bay leaves, sea salt, chilli flakes, red wine vinegar and white wine. Cook for 10 minutes until starting to thicken. Add rinsed and drained chickpeas and borlotti beans and cook for a further 15 minutes.
Divide stew into bowls, dollop with a spoonful of yoghurt, sprinkle with parsley and serve with crusty bread.
Read other recipes in the series here.