Mixed Bean Bourguignon

An excellent vegetarian version of Boeuf Bourguignon, adapted from a recipe from ‘The Everyday Wheat-free & Gluten-free Cookbook’.

Use whatever tinned beans you have in your cupboard. I use organic products if they’re available. In this recipe I used organic flageolet beans by Biona (£1.75) and organic potato flour by Sussex Wholefoods (£1.99 for 1kg bag). I usually buy these store cupboard staples online at healthysupplies.co.uk.

Serves 4

Preparation and cooking time: 1 hour 15 mins

2 tbsp sunflower oil
250g / 9oz chestnut mushrooms, cut into quarters
2 celery sticks, finely chopped
1 large sweet red pepper, deseeded and sliced
250g / 9oz organic onions, peeled and cut into quarters
1 tbsp dried thyme
small bunch fresh parsley, chopped
2 bay leaves, fresh or dried
10 black peppercorns
250ml / 9 fl oz red wine
25g / 1oz potato flour
300ml / 10 fl oz water
350g butter beans, drained and rinsed
350g flageolet beans, drained and rinsed
350g chickpeas, drained and rinsed

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1) Heat the oil in a heavy based pan with lid and gently cook the onions, celery, garlic and pepper until soft but not brown.

2) Add the mushrooms, herbs and peppercorns. Continue to cook for another few minutes then add the potato flour, making sure it’s well amalgamated.

3) Add the red wine and the water, and season lightly. Bring back to the boil and simmer gently for 30 minutes (put the pan lid back on for the final 15 minutes), stirring occasionally to make sure the mixture does not stick to the bottom of the pan.

4) Add the beans and gradually bring back to the boil and simmer until the beans are well heated through. Adjust the seasoning to taste before serving.

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Simmer for 30 minutes and see how the colours and textures change. Grub-tastic!

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The eye-catching marble-effect plate was a recent purchase from Potty Parcels. The owner, Dave, worked in the pottery industry for many years, and now offers a wonderful selection of items from glassware and pottery to kitchen wares and collectables at very reasonable prices. Go take a look!

NUTRITIONAL INFORMATION

FLAGEOLET BEANS are among the healthiest legumes that you can eat. These beans contain protein, several essential minerals and Vitamin B9. The health benefits apply to both tinned and dried variants.

1. Ideal For Weight Loss

Flageolet beans are ideal for those who want to shed excess flab. When you eat 100 grams of these beans, you just consume 80-90 calories. The beans also keep you full for quite some time, thus reducing hunger pangs.

2. Source of Protein

Protein can be obtained from a number of animal meat sources too. However, when you consume animal meat-based protein, you end up consuming a good amount of fat too. Besides, vegetarians need to obtain protein from produce. Flageolet beans can fulfil some of your daily protein consumption needs.

3. Carbohydrates

You need to eat carb rich food in moderate amounts. They act as mood boosters and aid cardiac health. If you did not know, consuming unrefined carbs can also play a great role in trimming the waistline. Flageolet beans contain a good amount of carbohydrates, and you get more carb from the frozen variants.

4. Low In Fat

These beans contain negligible amount of fat, and so you can eat them daily without a fear of an increasing waistline! In every 100 grams of these beans, either cooked or frozen, there is not even 1 gram of fat.

5. Good Source Of Fibre

Health experts and dieticians advise people to eat fibre rich foods nowadays. Fibre intake can be good for your health from a number of perspectives. Fibre keeps you full for a long time, aids the digestion process in the body and eventually aids heart health. You would be mistaken to think oatmeal is the only good source of dietary fibre. On the contrary, you get lots of fibre in Flageolet beans as well.

6. Source Of Potassium

The human body needs a daily intake of some essential minerals, and potassium is one of them. Eating potassium-rich foods brings down the risk of brittle bones. This mineral also plays a role in improving heart health by controlling blood pressure levels. Tinned Flageolet beans contain potassium.

7. Source Of Vitamin B9

Flageolet beans are replete with vitamin B9. This vitamin offers benefits like healthy red blood cell generation and boosts the immune system.

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