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White bean stew with fennel and harissa recipe
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126 ratings
Smoky and punchy, this delicious vegan stew is packed full of protein. For Derek Sarno, Tesco's director of plant-based innovation, legumes are the go-to for a high-protein meal, with white beans taking centre stage in this stew. Add baby spinach for added protein and antioxidants and fresh parsley, lemon juice and Wicked Kitchen seasoning for a light and fresh finish to your stew. See method
Ingredients
- 1 tbsp olive oil, plus 4 tsp to serve (optional)
- ½ fennel bulb (about 125g), roughly chopped (or 1 tsp fennel seeds)
- 1 onion, roughly chopped
- 2 x 400g tins cannellini beans, drained and rinsed
- 1 vegetable stock pot, made up to 250ml
- 220g pack baby spinach
- 30g fresh parsley, roughly chopped
- ½ lemon, zested and juiced
- 50g harissa, or to taste
- 2 tsp Wicked Kitchen Lemon, Garlic & Herb seasoning (optional)
Good for muscles: This recipe is high in protein, which supports the maintenance of muscle mass
Each serving contains
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Energy
820kj
196kcal
10%
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Fat
6g
9%
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Saturates
1g
5%
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Sugars
7g
8%
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Salt
1.8g
30%
of the reference intake
Carbohydrate 23.4g
Protein 11.8g
Fibre 8.6g
Method
- Heat the oil in a large, lidded saucepan over a medium-low heat. Add the fennel and onion; cook for 5 mins or until soft and translucent. Add the beans and stock; bring to a gentle simmer. Reduce the heat to low, cover and cook for 5 mins.
- Stir in the spinach, parsley and lemon zest and juice. Remove from the heat and cover for 5 mins to wilt the spinach. Season to taste.
- Ladle the stew into 4 bowls. Top each bowl with harissa, ½ tsp Wicked Kitchen seasoning and 1 tsp olive oil, if using. Delicious served with crusty bread.
Freezing and defrosting guidelines
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
See more Plant based recipes