This speedy springtime stew is packed with nutrient-dense beans and greens. Serve with microwaveable wholegrains instead of bread, if you like.
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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 |
|---|---|
Fat | 11g |
Saturated Fat | 2.8g |
Carbohydrates | 28g |
Sugars | 7.3g |
Fibre | 14g |
Protein | 15g |
Salt | 0.1g |
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