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Harissa Spiced Butter Bean and Cavolo Nero Stew
Veggie
Under 600 calories
Rapid
Harissa Spiced Butter Bean and Cavolo Nero Stew

with Feta Crumb, Pea Shoot Salad and Garlic Ciabatta

20 min
Difficulty: 2/3
Fusion

Looking for a quick and tasty midweek dinner option? Try cooking up our Harissa Spiced Butter Bean and Cavolo Nero Stew in just 20 minutes for a delicious and speedy meal.

Allergens

Celery
May contain traces of allergens
Cereals containing gluten
Sulphites

Utensils

Medium Saucepan
Baking Tray
Large Bowl
Bowl
Garlic Press
Sieve
Small Bowl
Chopping Board
Knife
Grill Pan

Tags

Veggie
SEO
Under 600 calories
Rapid
Ingredients
Garlic Clove

Garlic Clove

2

Feta Cheese

Feta Cheese

50

Ciabatta

Ciabatta

1

Chopped Cavolo Nero

Chopped Cavolo Nero

100

Butter Beans

Butter Beans

1

Harissa Paste

Harissa Paste

50

Sun-Dried Tomato Paste

Sun-Dried Tomato Paste

25

Tomato Passata

Tomato Passata

1

Vegetable Stock Paste

Vegetable Stock Paste

10

Panko Breadcrumbs

Panko Breadcrumbs

25

Cider Vinegar

Cider Vinegar

15

Pea Shoots

Pea Shoots

40

Olive Oil for the Garlic Bread

Olive Oil for the Garlic Bread

2

Water for the Sauce

Water for the Sauce

75

Olive Oil for the Dressing

Olive Oil for the Dressing

1

Preparation
1
Get Prepped

a) Preheat the oven to 200°C
b) Peel and grate the garlic (or use a garlic press).
c) Crumble the feta into small pieces.
d) Cut the ciabatta in half.

2
Fry Time

a) Heat a drizzle of oil in a large saucepan on medium heat.
b) When hot, add half the garlic and stir-fry until fragrant, 30 secs.
c) Next, turn the heat up to high, add the cavolo nero and season with salt and pepper. TIP: Discard any tough stalks from the cavolo nero.
d) Add 1 tbsp of water per person and steam-fry until tender, 3-4 mins.

3
Add the Beans

a) Meanwhile, drain and rinse the butter beans in a sieve, then add them to the pan with the cavolo nero.
b)Add the harissa paste, sun-dried tomato paste, tomato passata, vegetable stock paste and water for the sauce (seeingredients for amount). Stir to combine.
c) Bring up to the boil, then reduce the heat and simmer until the sauce has thickened, 3-4 mins.

4
Toast the Crumbs

a) Meanwhile, heat a drizzle of oil in another frying pan on medium-high heat. Once hot, add the breadcrumbs and fry, stirring regularly, until lightly toasted, 3-4 mins. TIP: Watch them like a hawk as they can burn easily.
b) Once cooked, transfer the toasted breadcrumbs to a bowl and set aside. Season with pepper and crumble in the feta.
c) When the bean stew is ready, taste and add more salt and pepper if needed.

5
Garlic Bread Time

a) Meanwhile, in a small bowl, combine the remaining garlic and the olive oil for the garlic bread (see ingredients for amount). Season with salt and pepper.
b) Lay the ciabatta onto a baking tray, cut-side up. Spread the garlic mixture on top.
c) Pop the bread onto the middle shelf of your oven and toast until golden, 5-6 mins.

6
Finish and Serve

a) Just before serving, pour the olive oil for the dressing (see ingredients for amount) and apple cider vinegar into a large bowl. Season with salt and pepper, mix well to combine. Add the pea shoots to the dressing bowl and toss to coat.
b) Divide the harissa spiced butter bean stew between your bowls.
c) Sprinkle the feta crumb on top.
d) Cut the garlic bread into triangles and serve alongside with the pea shoot salad. Enjoy!

Nutrition per serving

514

kcal

Energy (kcal)

2151

kJ

Energy (kJ)

24.9

g

Fat

2.9

g

of which saturates

54.7

g

Carbohydrate

9.2

g

of which sugars

15.4

g

Protein

3.22

g

Salt

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