Name: 250 calorie mushroom and bean stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 leek, 140g (31Kcal); 175g chestnut mushrooms (23Kcal); 1 carrot 90g (28 Kcal); 1 tsp dried oregano (5 Kcal); 15 squirts of olive oil spray (15 Kcal); 1 tsp paprika (6 Kcal); 1 tsp hot paprika (6 Kcal); 1 tsp ground cumin (7.5 Kcal); 10g tomato puree (39 Kcal); 1 bay leaf; 500ml vegetable stock (26 Kcal); 125g drained Cannellini beans from tin (214 Kcal); 265g Savoy cabbage (55 Kcal)

250 calorie mushroom and bean stew

11 Jul 2019

by Wholeness

Prep Time

15 minutes

Cook Time

30 minutes

Total Time

45 minutes

Background

If you’re on a low-cal, low-carb or 5:2 diet, it’s important to have a few low-cal yet tasty and filling recipes. Vegetable stews and curries are some of the best ways to create such meals. The recipe for this (rather less than) 250 calorie cabbage, mushroom and bean stew is enough for two meals - afterwards just divide it into two portions, using a scale. If you’re following the exact measurements below - then you’ll have two portions of 228 Kcal (overall it’s 456 Kcal). Obviously, you can use more leek, mushroom or cabbage... just adjust the calories accordingly (if you are counting them).

Ingredients

1 leek, 140g (31Kcal)
175g chestnut mushrooms (23Kcal)
1 carrot 90g (28 Kcal)
1 tsp dried oregano (5 Kcal)
15 squirts of olive oil spray (15 Kcal)
1 tsp paprika (6 Kcal)
1 tsp hot paprika (6 Kcal)
1 tsp ground cumin (7.5 Kcal)
10g tomato puree (39 Kcal)
1 bay leaf
500ml vegetable stock (26 Kcal)
125g drained Cannellini beans from tin (214 Kcal)
265g Savoy cabbage (55 Kcal)

Instructions

Slice the leek, mushroom and carrot into 1 cm chunks.Put them in a large saucepan, add the oregano and spray the oil over them, then heat slowly under a lid. Saute gently until the vegetables have softened, stirring regularly.
Add the paprika and cumin powders, the tomato puree and stir. Add the bay leaf and pour in the stock.
Bring to the boil and cook for 15 minutes over medium heat. Then add the drained beans and cook for another 10 minutes.
Finely shred the cabbage and add it to the stew. Put the lid on and cook for a further 10-15 minutes until the vegetables are tender. Discard the bay leaf.
Serve warm with low-cal bread or a portion of boiled rice/pasta.

https://cooktogether.com/recipe-items/250-calorie-mushroom-and-bean-stew/

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