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Essential LeeksTypical weight 0.21kg
Typical weight 0.21kgItem price
57p each est.Price per unit
£2.73/kgThis speedy springtime stew is packed with nutrient-dense beans and greens. Serve with microwaveable wholegrains instead of bread, if you like.
Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.
Put the leeks in a large, microwave-safe bowl. Drizzle over the oil, season, then stir to coat in the oil. Microwave on high for 2 minutes, uncovered, then cover with a plate and microwave for a further 2 minutes. Stir well, add 1 chopped garlic clove and the lemon juice, cover again and microwave for 3 minutes on high.
Stir the drained beans, vegetable stock, peas and finely chopped basil stalks into the leek mixture. Cover and microwave on high for 3 minutes. Uncover and gently stir in 3 tbsp crème fraîche; season.
Meanwhile, to make the gremolata, combine the chopped basil leaves with the lemon zest and remaining chopped garlic. Divide the stew between bowls, top with the gremolata, a little crème fraîche and an extra 1 tsp olive oil per bowl, if liked. Serve with crusty wholegrain bread.
WHY IT’S GOOD FOR YOU
Cooking a stew in the microwave is likely to preserve more heat-sensitive nutrients because of the relatively short cooking time. The cooking liquid also helps retain more water-soluble micronutrients, such as the folate found in the leeks.
Typical values per serving when made using specific products in recipe
Energy | 1,236kJ/ 296kcals |
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Fat | 11g |
Saturated Fat | 2.8g |
Carbohydrates | 28g |
Sugars | 7.3g |
Fibre | 14g |
Protein | 15g |
Salt | 0.1g |
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