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White bean stew with fennel and harissa recipe

White bean stew with fennel and harissa recipe

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Smoky and punchy, this delicious vegan stew is packed full of protein. For Derek Sarno, Tesco's director of plant-based innovation, legumes are the go-to for a high-protein meal, with white beans taking centre stage in this stew. Add baby spinach for added protein and antioxidants and fresh parsley, lemon juice and Wicked Kitchen seasoning for a light and fresh finish to your stew. See method

  • Serves 4
  • 5 mins to prepare and 15 mins to cook
  • 196 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 1 tbsp olive oil, plus 4 tsp to serve (optional)
  • ½ fennel bulb (about 125g), roughly chopped (or 1 tsp fennel seeds)
  • 1 onion, roughly chopped
  • 2 x 400g tins cannellini beans, drained and rinsed
  • 1 vegetable stock pot, made up to 250ml
  • 220g pack baby spinach
  • 30g fresh parsley, roughly chopped
  • ½ lemon, zested and juiced
  • 50g harissa, or to taste
  • 2 tsp Wicked Kitchen Lemon, Garlic & Herb seasoning (optional)
Good for muscles: This recipe is high in protein, which supports the maintenance of muscle mass

Each serving contains

  • Energy

    820kj
    196kcal
    10%
  • Fat

    6g 9%
  • Saturates

    1g 5%
  • Sugars

    7g 8%
  • Salt

    1.8g 30%

of the reference intake
Carbohydrate 23.4g Protein 11.8g Fibre 8.6g

Method

  1. Heat the oil in a large, lidded saucepan over a medium-low heat. Add the fennel and onion; cook for 5 mins or until soft and translucent. Add the beans and stock; bring to a gentle simmer. Reduce the heat to low, cover and cook for 5 mins.
  2. Stir in the spinach, parsley and lemon zest and juice. Remove from the heat and cover for 5 mins to wilt the spinach. Season to taste.
  3. Ladle the stew into 4 bowls. Top each bowl with harissa, ½ tsp Wicked Kitchen seasoning and 1 tsp olive oil, if using. Delicious served with crusty bread.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Plant based recipes

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