Name: Mushroom stew
Prep time: 25 min
Cook time: 35 min
Total time: 1 h
Yield: 2
Ingredients: 15ml (1 tbsp) rapeseed oil; 1 clove garlic peeled and crushed; 2 shallots peeled and thinly sliced; 2 celery stalks trimmed and sliced; 250g (9oz) closed cup mushrooms sliced; 1 tsp paprika; 3 tbsp red wine (optional); 200ml (7fl oz) passata; 1 low-salt vegetable stock cube; 200g (7oz) potatoes peeled and diced; 125g (4½oz) canned butterbeans (drained weight – equivalent to a small 210g can); 25g (1oz) low-fat soft cheese; Small pinch garlic granules (optional); 1 tbsp fresh parsley chopped

Meal type: Main meal

Serves: 2

Preparation time: 25 minutes

Cooking time: 35 minutes

Heat the oil in a pan and fry the garlic, shallots, celery and mushrooms for five minutes until they begin to soften. Sprinkle over the paprika and stir well. Add the passata, and wine if using. Crumble in the stock cube, along with 200ml boiling water. Stir, reduce the heat and cover. Simmer for 20 minutes.
Meanwhile, bring a pan of water to the boil and cook the potatoes until tender – this will take about 15 minutes. Then add the canned butterbeans to the pan of water and cook for two to three minutes more so they heat through. Drain well and mash with the soft cheese, and garlic granules if using.
Serve the stew with the butterbean mash and sprinkle with chopped parsley. (If freezing, allow the stew to cool and place into a freezer-proof container, putting the mash in a separate container. Defrost both overnight in the fridge, then reheat in covered dishes for 20 minutes at 200ºC/180ºC fan/gas mark 6).

Energy 1273kJ 303kcal 15%

Carbs 34.7g -

Fibre 9g 30%

Fat 8.2g Low 12%

Saturates 1.6g Low 8%

Sugar 8g Low 9%

Salt 0.42g Low 7%

% = an adult's reference intake

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Ingredients

15ml (1 tbsp) rapeseed oil

1 clove garlic, peeled and crushed

2 shallots, peeled and thinly sliced

2 celery stalks, trimmed and sliced

250g (9oz) closed cup mushrooms, sliced

1 tsp paprika

3 tbsp red wine (optional)

200ml (7fl oz) passata

1 low-salt vegetable stock cube

200g (7oz) potatoes, peeled and diced

125g (4½oz) canned butterbeans (drained weight – equivalent to a small 210g can)

25g (1oz) low-fat soft cheese

Small pinch garlic granules (optional)

1 tbsp fresh parsley, chopped

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