Creamy butterbeans, sweet tomatoes and warming spices make this smoky butterbean stew the perfect midweek supper. It’s simple, wholesome and deeply comforting.
Butterbeans are a brilliant ingredient for active people. They provide complex carbohydrates for sustained energy, plant-based protein to support muscle repair, and plenty of fibre to keep you feeling satisfied. Combined with smoky spices, mushrooms, spinach and colourful vegetables, they transform into a deeply satisfying dish that’s perfect after a run, ride or swim.
Packed with prebiotic fibre, iron, B vitamins, antioxidants and plant protein for slow-release energy, this stew is both nourishing and delicious – and it’s vegan too.
I’m not vegetarian or vegan, but I’m a big fan of including more plant-based meals in our weekly routine. Eating a wider variety of plant foods isn’t just good for the planet – it can also be fantastic for fuelling an active lifestyle.
Variety matters too. Research from the British and American Gut Project suggests that the greater the diversity of plant foods we eat, the healthier our gut microbiome can be. Different plants contain different fibres that feed beneficial gut bacteria, supporting digestion, immunity and even mood. A good goal is to aim for around 30 different plant foods each week – including vegetables, fruits, pulses, wholegrains, nuts, seeds, herbs and spices.
For athletes and active families, meals like this deliver a powerful combination of nutrients. Pulses such as butterbeans provide slow-release carbohydrates to keep energy levels steady, alongside protein and important minerals like iron and magnesium that play key roles in oxygen transport, muscle function and recovery.
You can make this stew in advance if you like; in fact, it tastes even better the next day once the flavours have had time to develop.
Serve with brown rice or scoop up the rich, smoky sauce with warm flatbreads.
Whether you’re fully plant-based or simply looking to include more meat-free meals in your week, this nourishing stew is a delicious place to start..
Smoky Butterbean Stew …
A recipe from my new book Enerjoy! for Active Families. Creamy beans, sweet tomatoes and warming spices make this the perfect midweek supper - simple, wholesome and deeply comforting.
Heat the oven to 170˚C/gas mark 4.
Drain the butterbeans and reserve the liquid.
Gently sauté the onion, celery and carrots in an ovenproof casserole for a few minutes until soft. Stir in the garlic, bay leaf, paprika, cinnamon, herbs, tomato purée, salt and pepper. Then stir in the butter beans and sauté for another minute.
Add the butterbean liquid and bring to the boil, then reduce to a simmer. Cover and transfer to the oven.
After the stew has been in the oven for 20 minutes, add the baby tomatoes. Bake for another 10-15 minutes, until the tomatoes are cooked.
Remove from the oven. Stir in the spinach for 2 minutes until soft and wilted.
Taste for seasoning. Serve immediately in warm bowls.