Runner Bean Stew

Runner beans are sadly not around for long each year, so make the most of them ….

R

Low Sugar

R

Vegetarian

R

Vegan

R

Gluten Free

R

2 of 5 A-Day

Runner Bean Stew

Servings:

4

Ready In:

30 – 45 minutes

Good For:

Evening

About this Recipe

I can’t pretend that runner beans are my favourite, possibly because it is so easy to have a glut of them and then it is easy to be get bored.  But their health benefits are so numerous,  and they do freeze well.

Runner Bean Stew

Ingredients

  • 450g runner beans
  • 1 tbsp rapeseed oil (or your choice of oil)
  • 1 large red onion—finely chopped
  • 3 cloves of garlic– finely chopped
  • 1 stick of celery—chopped
  • 1 tbsp raw apple cider vinegar
  • Nail size piece of ginger—finely chopped
  • 500g carton of passata + a little water
  • 1 tbsp tomato puree
  • 1 tbsp low salt soy sauce, or Worcester sauce if veggie/vegan
  • Herbs—preferably fresh but dried if not—your choice of Mediterranean (thyme, rosemary, oregano)
  • Sprinkle of fennel seeds (optional)
  • Seasoning to taste 

Method

1. Wash & trim the ends off the beans.  Destring them if you prefer and cut into bite size lengths.

2. In a large saucepan heat the oil gently while you chop the onion.  Add this to the pan and put the lid on, soften for 5 minutes.

3. Add the ginger, celery, garlic & the vinegar, cook gently for 5 minutes with the lid off.

4. Add all the other ingredients to the pan.  After you have poured in the passata add a little water to the carton to rinse and pour this into the pan as well.

5. Turn up the heat, put the lid on and gently simmer for about 20 minutes.

6. Check on it then— if too liquidy leave the lid off, if too dry add more water & tomato puree (optional)

7. This can cook for as long as you like— I prefer my beans really soft (about 40 minutes)  Sometimes the beans take longer to cook than other times, its really up to you to decide when this is ready.

Health Benefits

Red onion, garlic, celery  This basic stock base is great for the gut (prebiotic fibre), reducing blood pressure, the heart.  Multitude of vitamins, minerals and phytonutrients – eg Celery is a great detoxifier. Garlic is nature’s own antibiotic. Red onions  are thought to contain cancer fighting compounds.

Runner beans are sadly not around for long each year, as their health benefits are so numerous (though they do freeze well).  High in fibre, Vitamin A (needed for vision, skin, bones & teeth), iron, & Vitamin C.

Raw apple cider vinegar (must contain ‘the mother’) is a probiotic, great for the gut.  Some believe it can help burn fat quicker & so help with weight control.

Tomatoes (passata) are also rich in Vitamins A & C + minerals such as calcium, phosphorous, potassium & sodium.  Great for detoxifying the blood, & strengthening digestion .

Probably best known though is the amount of lycopene they contain, which increases in cooking tomatoes.  This powerful anti-oxidant is thought to help reduce the bad cholesterol & be effective in cancer prevention.

Herbs fresh or dried, have been found to be antioxidant, anti-inflammatory,  anticarcinogenic, glucose & cholesterol-lowering, as well as containing properties that might improve the brain function & mood.

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