Quick Smokey Bean Stew with Poached Eggs
Requiring almost no prep, this dish can be thrown together in under 10 minutes!
Ingredients
- 1 tbsp coconut oil
- 3 tsp smoked paprika
- 2 tsp cumin
- 1 tsp cinnamon
- 2 can chopped tomatoes (organic)
- 1 300g can broad beans (drained)
- 1 can whole green beans (drained)
- 1 can butter beans (drained)
- 160 g spinach/kale (shredded (kale stalks discarded), can be frozen or canned)
- 4 eggs
- 8 slices wholemeal bread
- 1.5 tbsp plant based butter
Instructions
- In a saucepan heat the oil.
- Add the smoked paprika, cinnamon and cumin and fry for a minute.
- Add the chopped tomatoes, green beans, broad beans, butter beans and spinach/kale.
- Cook for 5 mins, until warmed through and the spinach/kale is tender.
- Meanwhile, poach the eggs in a pan of water and butter the bread so it's ready.
- Serve the egg on the stew with the bread on the side (or however you like!).
Notes
Prep Tips:
This meal uses loads of cans, you can even have some frozen leaf spinach or a can of leaf spinach so that it really is one you can throw together when the fridge is empty, whilst still getting your veg :)
The key with poached eggs is to have the water boiling, then turn it down just before putting the eggs in (so that the bubbles don't separate the eggs). Don't have too much water in the pan and drop the eggs in as close to the surface as you can without burning yourself.
Health Tips:
You really only need one egg per person here, as the combination with bread (which is quite protein rich!) and veg means you're already getting more than enough protein in this meal.
Eco Tips:
If green and broad beans are in season and you can get them out of packaging, feel free to add those in (you may need to steam them first or cook in the sauce for longer). This will avoid the energy expended in the canning process.
NUTRITION: Amount and (% RDA)
Calories: 411kcal (21%)Carbohydrates: 52g (17%)Protein: 22g (44%)Fat: 15g (23%)Saturated Fat: 6g (38%)Trans Fat: 0gCholesterol: 164mg (55%)Sodium: 669mg (29%)Potassium: 1289mg (37%)Fiber: 13g (54%)Sugar: 12g (13%)Vitamin A: 5315IU (106%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 5mg (25%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 37mg (45%)Vitamin D: 1µg (7%)Vitamin E: 4mg (27%)Vitamin K: 214µg (204%)Calcium: 237mg (24%)Copper: 1mg (50%)Folate: 214µg (54%)Iron: 8mg (44%)Manganese: 2mg (100%)Magnesium: 152mg (38%)Phosphorus: 359mg (36%)Selenium: 40µg (57%)Zinc: 3mg (20%)
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