Spiced cauliflower and butter bean stew
A whole cauliflower, a tin of beans and a decent pinch of spice. Cheap, filling, and it uses up the cauliflower nobody quite knew what to do with.
- Prep
- 10 min
- Cook
- 30 min
- Serves
- 4
- Difficulty
- easy
- Dairy free
- Diabetes friendly
- Egg free
- Gluten free
- Halal
- High fibre
- Kosher style
- Nut free
- Pescatarian
- Vegan
- Vegetarian
Worked out from the ingredients below. Always check the label on what you buy.
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Ingredients
Makes 4 servings
- Store cupboard staple: 2 tbsp olive oil
- You would need to buy: 1 onion, chopped
- You would need to buy: 3 garlic cloves, sliced
- You would need to buy: 600g cauliflower, broken into florets
- Store cupboard staple: 2 tsp ground cumin
- Store cupboard staple: 1 tsp smoked paprika
- Store cupboard staple: ½ tsp ground turmeric
- You would need to buy: 1 tin of chopped tomatoes
- You would need to buy: 1 tin of butter beans, drained
- You would need to buy: 1 vegetable stock cube, dissolved in 300ml water
- Store cupboard staple: ¾ tsp salt
- You would need to buy: 15g fresh parsley, chopped (optional)
in your kitchen · store cupboard staple · you would need to buy
Nutrition, per serving
- Carbohydrate
- 24.9g
- 8.2g fibre · 8.5g sugars
- Energy
- 212.6 kcal
- Protein
- 9.2g
- Fat
- 8.2g
- Saturates
- 1.3g
- Salt
- 2.5g
Estimated from the ingredients listed. A guide for choosing what to cook, not a clinical figure: brands and portion sizes vary more than this number does.
Contains
- Celery
Derived from the ingredients listed. Always check the packaging on what you buy: recipes and manufacturers both change.
Method
-
Soften the onion in the oil for 8 minutes, then add the garlic and spices for a minute.
About 9 minutes
-
Add the cauliflower and turn it through the spiced oil until every floret is coated.
About 2 minutes
-
Pour in the tomatoes and stock. Simmer, partly covered, for 18 minutes, until the cauliflower gives easily to a knife.
About 18 minutes
-
Stir in the butter beans and warm through for 3 minutes. Season, and finish with parsley.
About 3 minutes
More like this
Chickpea, spinach and tomato curry
The one to make when the cupboard looks empty. Two tins, a bag of spinach and about twenty minutes, and it is
- Time
- 30 min
- Serves
- Serves 4
- Carbohydrate per serving
- 29.9g carbs
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