Spanish · Dinner
Spanish Mixed Vegetable Stew (GLP-1)
A protein-forward Spanish vegetable stew built on cannellini beans, chickpeas and eggs simmered with tomato, bell pepper, and paprika. Braised onion and garlic ground the pot in classic Spanish flavour, while smoked paprika, artichoke and green beans add depth. Served warm with fresh parsley scattered on top.
$4
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
398Calories
35.4gProtein
13.8gFat
49.2gCarbs
11.8gSugar
14.6gFiber
612mgSodium
189mgChol
2.7gSat Fat
1380mgPotassium
175mgCalcium
6.4mgIron
0.5mcgVitamin B12
68mgVitamin C
vegetarian
gluten-free
protein-rich
high-fiber
low-calorie
glp-1
Instructions
1
Prep
dice the onion, garlic, bell pepper and tomato; quarter the artichoke heart, trim the green beans, and halve the hard-boiled egg; set aside.
2
Sweat
warm the olive oil in a medium saucepan over medium heat and sweat the onion and garlic for 4 minutes until soft and translucent.
3
Simmer
stir in smoked paprika and cumin, cook 30 seconds, then add bell pepper, fresh tomato, crushed tomato, stock and bay leaf. Simmer 10 minutes over medium heat until the pepper softens.
4
Simmer
add cannellini beans, chickpeas, artichoke heart and green beans; simmer uncovered over medium-low heat for 15 minutes until green beans are tender and liquid reduces.
5
Finish
remove bay leaf, season with salt and pepper, stir in half the parsley, then ladle into a bowl and top with the halved egg.
6
Plate
scatter remaining parsley over the top and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g, drained weight cooked cannellini beans
- 5.6 oz160g cooked chickpeas
- 22 large eggs, hard-boiled
- 11 onion
- 4 cloves4 cloves garlic
- 11 red bell pepper
- 22 small tomato
- 7 oz100g, a quarter of a 14.5 oz can canned crushed tomato
- 1 cup240ml vegetable stock, low sodium
- 22 small artichoke heart
- 4 oz114g green beans
- 2 tsp2 tsp smoked paprika
- 1 tsp1 tsp ground cumin
- 22 bay leaf
- 2 tbsp2 tbsp olive oil
- 2 tbsp2 tbsp fresh parsley
- salt and black pepper to taste
