Free Healthy Recipe - Continental bean stew

Dairy free, Gluten free, Low sugar, Wheat Free

This Italian dish is a favourite meal of a friend of mine whose Mum made it for him whenever these beans were available. Continental beans are not in season long and should be taken advantage of while you can.
This recipe will serve 4 as a side and 2 as a meal on its own.

2 tbs olive oil
3 cloves garlic, chopped
1 onion - brown chopped
1 Kg Italian beans, chopped into 3 cm pieces
3 zucchini cut into chunks
400 g tomatoes - roma, chopped
1½ cups water
½ tsp sea salt
¼ tsp peppercorns
30 g parmesan cheese, grated

Heat the olive oil in a pan and sadd the garlic and onion to saute for 2 minutes.
Add the vegetables, tomato, water and seasoning. Bring to the boil then reduce the heat to simmer. partially cover the pan and cook until the potato starts to break down and the sauce thickens with the starch from the potato.
Serve with grated Parmesan as a main meal or as a side dish with grilled chicken or meat.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 35 mins
Ready in: 35 mins

Suitable for:
Dinner, Side Dish
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Nutritional Information - Per Serve
Kj 1022 kj
Calories 244 kcal
Saturated Fat 13 g
Total Carbohydrate 16 g
Total Protein 11 g
Fibre 10 g

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