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White bean stew with fennel and harissa recipe

White bean stew with fennel and harissa recipe

126 ratings

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

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

Derek Sarno
  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.

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