• Tamsyn Wood

Red wine, smoked paprika & butterbean S.L.O.W cooked stew

Updated: Nov 20, 2018



It has to be sloooowwwwwww as it gives this dish the smoky depth of rich flavour, patience here is key!


I love wholesome, healthy stews at this time of year. Butter beans are so great for slow cooked stews as they really absorb the flavour. I don't usually cook with wine (because I would have to finish the bottle... well, food wastage is a crime after all!). However I do make the odd exception, and luckily as friends were over, I did not get sozzled, the wine leftover (and the extra bottles they brought) was shared ...


Listen up! To the butterbean goodness: colon-clearing dietary fibre is an aid to those with disorders such as diabetes and hypoglycaemia, which are related to glucose metabolism. Fibre slows the spike in blood sugar that occurs after eating by absorbing stomach fluids and forming a metabolism-slowing gel. Fibre is also a crucial element in the ability of beans to lower cholesterol, and it helps to prevent irritable bowel syndrome. Hence why we need these beans!



INGREDIENTS


(serves 6)


2 tins chopped tomatoes

2 cups good red wine

2 tins butterbeans

4 onions, chopped

6 cloves garlic, crushed

4 mixed peppers, chopped

1 tbsp smoked paprika

1 tsp cumin

2 tsp garlic salt

2 tbsp dark soy sauce

1 tsp garam masala

2 tbsp date syrup/maple syrup

1/2 tsp cayenne pepper

4 tbsp dried/fresh rosemary


METHOD


Preheat oven to 150 degrees celsius

Add a little oil to a pan (one which has a lid and can be transferred into the oven to cook), fry off the peppers, onions & garlic until slightly browned in colour.

Add all the dry spices to the pan, and fry for a further 2 minutes.

Add the rest of the ingredients.

Transfer the pot into the oven & cook for 1 1/2 hours, stirring occasionally


Season well & SERVE! I actually made a quick olive sauce ('how-to' below - super simple!) to go on top & served it with brown rice & crusty bread.



Olive sauce:


1 clove garlic

1 tbsp extra virgin olive oil

1/2 jar kalamata olives

pinch salt

1/2 tsp lemon juice


Blend all ingredients in food processor and spoon a bit on top of the stew... mmmmmmmmm heavenly :)