Did you know? People who live the longest on this planet tend to eat a lot of vegetable protein from beans and pulses. Why not make your new years resolution to include more beans in your diet? Your body and your bank balance will thank you for it!
Most of us would benefit from eating more plants… even committing to just one meat free day a week is a great place to start and with Veganuary in full swing there are plenty of ideas and support about. You can replace meat and fish with beans, pulses, tofu, wholegrains such as quinoa and brown rice, and include a variety of vegetables of all different colours.
Here’s my favourite 10-minute Bean Stew! It’s brilliant with brown rice or quinoa and perfect for warming up on a cold winters afternoon.
Ingredients: (serves 4)
1 tablespoon olive oil
1 red onion
2 cloves garlic
1 stick celery
1 medium courgette
1 medium carrot
1 red pepper
(any other leftover veggies can be thrown in as well)
1 tin chickpeas
1 tin butter beans, kidney beans or lentils
1 tin of chopped tomatoes
1 tablespoon of tomato puree
1 teaspoon dried oregano
300ml vegetable stock
Salt and pepper
1 tablespoon freshly chopped flat leaf parsley
Finely chop the vegetables. Put the olive oil in a large heavy bottomed saucepan, and allow to heat for a minute before adding the onion. Sautee until soft, then add the vegetables and garlic and sautee for another few minutes.
Add the beans and chickpeas, the tomatoes, stock and oregano.
Allow to bubble for around 8 to 10 minutes until the veggies are cooked through.
Check the seasoning and add more salt and pepper if needed.
Serve over brown rice or quinoa, and sprinkle with freshly chopped flat leaf parsley.
Nutritional Therapist Catherine is celebrating Veganuary by sharing 5 delicious, family-friendly recipes from her latest online course, How to be a Healthy Vegetarian or Vegan.
If you fancy trying out a few meat-free meals before making a proper commitment this is the perfect way to dip your proverbial toe into a plant-based diet. Sign up below and you’ll receive the first recipe straight away!
Catherine Jeans is a nutritionist based in Norfolk. She is known as The Family Nutrition Expert and has featured as nutritional expert in numerous publications including the Sunday Telegraph. Catherine is author of the 30 Day Sugar Detox Programme.