Seasonal cooking - bean and root vegetable stew
Monday, December 21, 2020
Root vegetables are ideal for winter stews and will still be in plentiful supply in February, so add parsnips, onions, carrots and garlic to your shopping list to make a delicious bean and root vegetable stew. Look out too for celeriac, kale, kohlrabi and swedes.
NUTRITIONAL VALUE
Root vegetables contain a wide variety of vitamins and minerals, including manganese, potassium and magnesium. Onions, parsnips and garlic are all rich in vitamin C, while carrots are a great source of vitamins A and K.
RECIPE
Mixed bean and root vegetable stew
Serves: 5
Typical portion size for 1-4 years: 130g
Preparation time: 10 minutes
Cooking time: 45 minutes
Ingredients
- 1 small onion (peeled)
- 1 clove garlic
- 1 small parsnip (peeled)
- 1 medium carrot (peeled)
- 2-3 sprigs fresh basil
- 1 tsp vegetable oil
- ½ tbsp tomato purée
- 100g canned chopped tomatoes
- 100g canned kidney beans (drained) – make sure all the beans have no added salt or sugar
- 100g canned haricot beans (drained)
- 100g canned butter beans (drained)
- 100ml water
Method
- Dice the onion, garlic and chop the parsnip and carrot into 2cm cubes. Roughly chop the basil.
- Heat the oil in a large pan, add the onion and garlic, cook for five minutes until the onion softens.
- Add the parsnips, carrot, tomato purée, canned tomatoes, beans and water, bring to the boil and leave to simmer for 30-40 minutes until the vegetables are soft. Stir through the basil before serving.
Serving suggestion
Serve with apricot and herb couscous.
Recipe adapted from: Early Years Catering at Illminster Avenue, Children’s Food Trust
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