Tuscan buckwheat bean stew
Tuscan buckwheat bean stew.jpeg


Instructions:

 

Peel and finely dice the garlic, onion, and carrot, and thinly slice the celery.

Place the oil in a medium saucepan over a low–medium heat and gently fry the onion, carrot, celery, and garlic for 2-3 minutes

Add 200ml water and the contents of the tinned tomatoes and the Tuscan sachet mix, stir and bring to the boil. Drain the kidney beans and add them to the pan with the buckwheat and simmer for 25 minutes

Whilst the stew is cooking remove any woody stalks from the kale (reserve a little kale for garnish)

Add the kale and sprig of rosemary and cook for another 5–10 minutes, until tender

Remove the rosemary just before serving. Serve in a warmed bowl topped with the remaining fresh kale pieces.

Serves 1
Prep time: 5 minutes
Cooking time: 35 minutes

Per portion

Calories: 535

Fat: 5.6g

Saturates: 0.5g

Carbs: 93.1g

 of which sugars: 21g

Fibre: 19.6g

Protein: 21g

Salt: 0.27g

Ingredients:
• 60g buckwheat
• 1x 200g  tin of chopped tomatoes
• 140g canned kidney beans (drained weight)
• 60g kale
• 1 small red onion
• 1 carrot

• 1 stick of celery

• 1 clove of garlic

• 2 tsps tomato puree

• 3/4 tsp dried mixed herbs

• 1 low salt vegetable stock cube

• 1/2 tsp rapeseed oil

• Fresh sprig of rosemary

Vegan friendly