Veg-heavyLow fatHigh carb

Pressure Cooker Bean Stew

Dried beans in under an hour, no soaking.

45 min Serves 3 Pressure cooker

Per serving

297

kcal

15 g

protein

48 g

carbs

6.7 g

fat

5.1 g protein per 100 kcal · 14.1 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 3 servings.

  • Cannellini beans400 g
  • Tinned chopped tomatoes400 g
  • Carrot200 g
  • Onion120 g
  • Stock cube15 g
  • Olive oil15 g
  • Spinach(optional)80 g

Method

  1. 1Saute the onion and carrot in the pot.
  2. 2Everything else in with 500ml water, lid on, 15 minutes at pressure.
  3. 3Release, crush some beans against the side to thicken.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to chop (dice) an onionShow

The trick is to leave the root end on while you cut — it holds the layers together so the onion does not fall apart.

  1. Cut off the pointed top (not the hairy root end). Halve the onion from top to root.
  2. Peel off the papery skin and the first tough layer.
  3. Lay one half flat side down. Make a few cuts from top towards the root, stopping about 1 cm before it.
  4. Turn the knife flat and make one or two cuts parallel to the board, again stopping short of the root.
  5. Now slice across the first cuts with the claw grip. Small squares fall off. Bin the root end.

Ready when: Pieces about the size of a pea (finely chopped) or a fingernail (chopped).

Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Thickening a sauce by cooking it downShow

Letting a sauce bubble with the lid off lets water escape as steam, so it gets thicker and tastier.

  1. Take the lid off and keep it at a lively simmer.
  2. Stir every minute or two, scraping the bottom — it catches more easily as it thickens.
  3. Season at the END, because the salt concentrates as the liquid goes.

Ready when: It coats the back of a spoon, and a line drawn through it with your finger stays clear.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.