Plant-Based
A homely fennel and bean stew with sweet leek, finished with lemon and topped with fried capers.
1. Place quinoa in a saucepan and cover with plenty of water. Bring to the boil and simmer for 15 minutes or until tender. Drain and rinse.
2. Heat a large frypan over medium-high heat with 2 tbsp oil. Slice leek and dice carrot. Add to pan as you go. Cook for 4-5 minutes until softened. Stir in 3 tsp fennel seeds, 2 tbsp flour and crumble in 1 stock cube.
3. Halve tomatoes and dice zucchini. Add to pan along with drained beans. Stir in 2 1/2 cups water. Cover and simmer for 10 minutes until thickened and vegetables are tender.
4. Drain, rinse and pat capers dry. Heat a small frypan over high heat with 1 tbsp oil. Add capers and cook for 5 minutes until crispy. Add lemon zest and chopped parsley. Stir to combine, season with salt and pepper.
5. Squeeze 1/2 lemon juice into stew and season with salt and pepper. Divide among bowls with quinoa. Top with capers.
NOTES
Add any fresh or dried herbs to the stew that you may have on hand. Oregano, thyme and marjoram work well!
2. Heat a large frypan over medium-high heat with 2 tbsp oil. Slice leek and dice carrot. Add to pan as you go. Cook for 4-5 minutes until softened. Stir in 3 tsp fennel seeds, 2 tbsp flour and crumble in 1 stock cube.
3. Halve tomatoes and dice zucchini. Add to pan along with drained beans. Stir in 2 1/2 cups water. Cover and simmer for 10 minutes until thickened and vegetables are tender.
4. Drain, rinse and pat capers dry. Heat a small frypan over high heat with 1 tbsp oil. Add capers and cook for 5 minutes until crispy. Add lemon zest and chopped parsley. Stir to combine, season with salt and pepper.
5. Squeeze 1/2 lemon juice into stew and season with salt and pepper. Divide among bowls with quinoa. Top with capers.
NOTES
Add any fresh or dried herbs to the stew that you may have on hand. Oregano, thyme and marjoram work well!
White quinoa, 1 packet (200g)
Leek, 1
Carrot, 1
Cherry tomatoes, 1 bag (200g)
Zucchini, 1
Cannellini beans, 2 x 400g
Capers, 1 jar (100g)
Lemon, 1
Parsley, 1/2 bunch *
FROM YOUR PANTRY
Oil (for cooking), salt, pepper, fennel seeds, stock cube (1), flour (of choice)
Leek, 1
Carrot, 1
Cherry tomatoes, 1 bag (200g)
Zucchini, 1
Cannellini beans, 2 x 400g
Capers, 1 jar (100g)
Lemon, 1
Parsley, 1/2 bunch *
FROM YOUR PANTRY
Oil (for cooking), salt, pepper, fennel seeds, stock cube (1), flour (of choice)
