If you’re reading this, there’s a good chance that you need more fibre in your life. Some studies suggest that more than 90% of UK adults don’t get enough of the stuff in their diet, even though it can reduce the risk of health issues including heart disease, type two diabetes and bowel cancer.

There are plenty of ways to up your fibre intake; the majority of plant-based foods are high in fibre, so adding more fruits, vegetables and salads to your basket during your weekly shop can make a massive difference. But if you don’t want to rely on fresh produce, then beans are a great solution.

As well as being high in fibre, beans are also a rich source of protein (although it’s worth noting they’re not a complete protein), vitamins and minerals. They’re also quick to cook when you buy them pre-soaked in a tin or jar and tend to have a versatile flavour profile. 

It’s for all these reasons that bean stews are so popular. As well as tasting great, they’re also simple and quick to make and store well in the fridge as leftovers. So, whether you’re looking to up your fibre intake or simply enjoy the taste of beans, we’ve put together this collection of healthy bean stew recipes for you to turn to whenever you fancy a warming, nutritious meal.  

Serves: 4

If you’re looking for a protein-packed plant-based stew, look no further than this recipe by Stephanie Jayne Nutrition. The chickpeas provide a source of complete plant-based protein, while the butterbeans deliver extra protein with their added signature creaminess. The green beans and chopped tomatoes add in some valuable vitamin C for immune support.

Ingredients

• 2 tins butterbeans
• 1 tin chickpeas
• 1 onion
• 3 garlic cloves, minced
• 2 tbsp tahini
• 6 large chopped tomatoes
• A handful of parsley
• 200g green beans
• 800ml veg stock
• 1 tsp turmeric, cumin seeds, smoked paprika
• Salt and pepper, to taste
• Buttered sourdough bread, to serve

Method

1. Drain and soak the tinned beans in fresh salted water. Although a quick rinse if you’re in a rush is fine, a second rinse and a soak helps to reduce the bloating we can get with pulses. A 30-minute soak will do before draining.
2. In a medium to hot pan, add 2 tbsp olive oil and onions and cook until soft. Add garlic and spices and cook until you smell that spicy aroma. Add chopped tomatoes, greens and stock to the mix and cook for several minutes.
3. Add the beans, tahini and parsley. Cook on low medium for another 15 minutes before serving. You can make extra and freeze portions for up to three months, or store it in the fridge for up to three days.

Serves: 2

This comforting stew recipe from Riverford Organic pairs the rich, velvety flavour of the black beans (which are rich in antioxidants, including polyphenols and flavonoids) and mushrooms with the freshness of ginger. Paired with a creamy mash, its perfect for those days when you just want to curl up under a blanket. The recipe suggests preparing the dish a day or several hours in advance, as resting allows the flavours to develop further. But make sure the ginger is always added just before serving. 

Ingredients

For the stew:

• 1 white onion, peeled & diced
• 200-250g mushrooms, quartered
• 5g fresh thyme, stripped from stems & chopped
• 400g tinned black beans, with their liquid
• 2 tbsp tamari (gluten-free) or soya sauce
• 40g ginger
• Parsley, chopped, to serve

For the mash potato:

• 2 medium potatoes, peeled and cut into chunks
• 2 tbsp olive oil
• 100ml milk or plant milk
• ¼ tsp white pepper
• ¼ tsp salt

Method

1. Bring a medium pan of salted water to boil. Add the potatoes and cook for 20-25 minutes or until very tender. Drain and return to the pan. Add the rest of the mash ingredients and crush to a soft consistency. Add more plant-based milk and season if needed. Cover to keep warm.
2. Meanwhile, heat a little olive oil in a medium saucepan over a medium heat. Add the onions and cook for 8-10 minutes or until translucent. Stir in the mushrooms and thyme and cook for 5-8 minutes, or until the mushrooms turn golden-brown. Season with salt and pepper.
3. Add the black beans and their liquid, the tamari/soya sauce and 200ml of water. Let it simmer gently for 15-20 minutes, stirring occasionally, until the stew has thickened. Taste and adjust seasoning if needed.
4. Peel and finely grate the ginger. Squeeze the juice from the ginger over the black bean stew and mix it well. Discard the ginger pulp.
5. Spoon the hot mash potato into two serving bowls. Ladle in the stew and garnish with chopped fresh parsley.

Serves: 4

Hit the 30 plant per week goal for good gut health with ease with this delicious veggie-packed bean stew recipe from Romy London. The added dose of white miso (a fermented soybean paste) optimises the gut-friendly nature of this meal, while the kale, artichokes and peas offer plenty of beneficial nutrients.

Ingredients

• 2 tins cannellini beans, drained and rinsed
• 2 shallots, finely sliced
• ¼ tsp salt
• 2 cloves garlic, minced
• 1 190g jar artichokes, drained and chopped
• 1 tbsp dijon mustard
• 500ml vegetable stock
• 1 tbsp dried tarragon
• 250ml vegan cream
• 1 tbsp white miso paste
• 200g fresh kale
• 150g frozen peas

Method

1. In a large pot, saute the shallots, salt and garlic until the shallots are translucent. 
2. Add the cannellini beans, mustard, artichokes, vegetable stock and tarragon and stir to combine.
3. Bring to the boil then reduce the heat and leave to simmer for 10-15 minutes.
4. Stir in the vegan cream and white miso paste until well combined.
5. Add the kale and peas to the pot and leave to cook for an additional five minutes until the kale has wilted and the peas are tender. Serve!

Images: Stephanie Jayne Nutrition; Riverford Organic; Romina Callwitz (www.romylondonuk.com)