chickpea, butterbean and tomato stew
 

This dish is the epitome of a winter warmer, packed full of nutrients. I've used carrot and celery, but you can throw in any vegetables you like. Pulses are a valuable source of complex carbohydrates, fibre and protein, as well as magnesium, iron and zinc. Whether you opt for butterbeans, chickpeas or both, I find organic tinned beans have more flavour than non-organic, which can taste watered down.

serves 2 people

tsp olive oil
2 spring onions, sliced
1 garlic clove, crushed
1 small carrot, peeled and sliced
1 celery stick, roughly chopped
1 tsp smoked paprika
½ tsp dried mixed herbs
3 sprigs fresh thyme
100g cherry tomatoes
1 x 400g tin of butterbeans, or tin each of chickpeas and butterbeans

Heat the oil in a saucepan, add the onions and garlic and sauté for 5-8 minutes, stirring regularly, until the onions are translucent. Then add the carrot, celery, paprika, mixed herbs and thyme, and sauté for a further 2 minutes.

Pour in 100ml water and the tomatoes, butterbeans and/or chickpeas, a pinch of sea salt and a pinch of cracked black pepper, and turn the heat down to a simmer.

Simmer for 15 minutes until the carrots and beans are tender. Serve immediately.