A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

A Hearty 5:2 Diet Recipe for Autumn:

Butter Bean & Chorizo Stew with Tomatoes

A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

It seems that winter, or should I say autumn, has arrive with a vengeance, as we have been battered with torrential rain and strong winds lately. Most of the apples and pears that were left lingering on my trees are now windfalls and there is definitely a nip in the air. With the cooler weather my thoughts have been turning to more hearty recipes to serve at the family supper table, and soups and stews certainly fit the bill. I am still actively following the 5:2 diet, and my weight is steadily going down, with ease it seems as I create and develop new “fast day friendly” recipes. I am not a “diet food” kind of person and I try to adapt normal, everyday recipes to fit in with a lower calorie lifestyle, so, when I saw a chunk of spicy chorizo sausage in the fridge, I decided to experiment and create a new recipe that has spice, bulk and taste, but with fewer calories.

A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

I am very pleased with my latest offering, a recipe that fulfils all the criteria I demand on a fast day, that is filling, tasty, full of flavour and with nice textures, as well as NOT tasting like diet food! This recipe for Butter Bean & Chorizo Stew with tomatoes is absolutely delicious and is really filling too, a plus for a day where a meagre 500 calories (for women, and 600 calories for men) is the culinary limit for the day. Both Malcolm, my husband, and I loved it, and the recipe makes a VERY generous serving for two people, at only 183 calories a serving – which, is about an average bowl and a half of the stew. It was perfect for a rather windy and blustery day’s supper and we didn’t feel hungry after eating it. The very small amount of chorizo sausage adds a little meaty texture and bags of paprika flavour, along with the smoked paprika that I also added. Vegetarians can omit the chorizo sausage and save 44 calories per bowl…….but, don’t omit the essential smoked paprika though.

Butter Bean & Chorizo Stew with Tomatoes

Butter Bean & Chorizo Stew with Tomatoes

Even the colour of this stew looks seasonal, and it wears its autumnal colours of oranges, reds, creams and russets well! You CAN use dried butter beans in place of tinned ones, but I find the tins so handy to have and easy to use. One thing that I always try to do when I develop recipes, is to make sure that they are also NON diet day friendly; so, this hearty stew would also make a fabulous meal for anyone (or a family) not on a diet – just serve with crusty bread and add a little bit more chorizo sausage if you like. It’s also a very healthy meal, as butter beans are very hight in fibre and protein. The high levels of folic acid and magnesium in butter beans is also good news for your heart and the beans are also linked to cancer prevention. So, not just a pretty face or delicious taste then! I have shared the recipe for my Butter Bean & Chorizo Stew with Tomatoes below, and I hope that you will enjoy it as much as we did the other day, and make it part of your regular 5:2 diet fast day recipes. That’s all for now, although I will be back with TWO new giveaways later, so do pop back! See you later, Karen 

A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

A Hearty 5:2 Diet Recipe for Autumn: Butter Bean & Chorizo Stew with Tomatoes

Butter Bean & Chorizo Stew with Tomatoes

Serves 2
Prep time 10 minutes
Cook time 15 minutes
Total time 25 minutes
Meal type Lunch, Main Dish, Snack, Soup, Starter
Misc Serve Hot
Occasion Casual Party, Halloween
Region Spanish
By author Karen S Burns-Booth
A spicy, comforting and hearty stew that is prepped and cooked in under half an hour; this recipe makes two generous portions and a little chorizo goes a long way without adding excess calories. This stew is only 183 calories per portion, making it an ideal recipe for those following the 5:2 diet on a fast day, as well as anyone following Weight Watchers. Serve with crusty bread on a non-fast day.

Ingredients

  • 25g chorizo, skinned and very finely diced (88 calories)
  • 1 onion, peeled and finely diced (30 calories)
  • 2 cloves garlic, peeled and finely diced (8 calories)
  • 1 x 400g tin of butter beans (drained weight is 230g) (check for calories on the tin, as they can vary, mine were 80 calories per 100g 230g drained weight = 180 calories)
  • 1 x 400g tin of chopped tomatoes (80 calories)
  • smoked paprika
  • salt and pepper, to taste

Note

A spicy, comforting and hearty stew that is prepped and cooked in under half an hour; this recipe makes two generous portions and a little chorizo goes a long way without adding excess calories. This stew is only 183 calories per portion, making it an ideal recipe for those following the 5:2 diet on a fast day, as well as anyone following Weight Watchers. Serve with crusty bread on a non-fast day. 

Directions

Step 1 Put the finely diced chorizo into a large saucepan and heat over a gentle heat until the oil begins to run. Then add the onions and garlic, place a lid on the pan and sauté over a gentle heat, stirring every now and then until the onions and garlic are soft.
Step 2 Add the drained butter beans and tinned tomatoes and stir well. Then add some smoked paprika to taste, stir and replace the lid. Simmer over a gentle heat for about 10 minutes.
Step 3 Add a little water or vegetable stock if the stew is too thick, then adjust seasoning to taste with salt and pepper and serve in warmed soup bowls.
Step 4 183 calories per generous serving. Recipe serves two people.

Coming soon on Lavender and Lovage……….

Steamed Raspberry Pudding

Steamed Raspberry Pudding with Whisky

Steamed Raspberry Pudding with Whisky

Mirabelle Galette

Mirabelle Galette

Mirabelle Galette

As well as seafood, spaghetti, chutney, jam, herbal bouquet garni and LOTS of baking – so KEEP popping back!

Bouquet Garni

Bouquet Garni

Mirabelles Chutney

Mirabelle Chutney

seafood spaghetti

Seafood spaghetti

Baking

Baking!

Comments

  1. says

    YES!! Gorgeous… bring on the winter, I love it for the chilly nights and big bowls of stew and what a stew you have for us here with chorizo and butter beans, what a fab combo! Packed with flavour and heat. Delightful x

  2. Irene Wright says

    thank you for a delicious looking soup.
    You’ve just given me another idea for when I don’t know what to have for a change.
    I love cooking but sometimes it’s just to know what to cook that is different is the problem and I like this idea – especially with the less calories. We can all do with less of those.

  3. says

    This was the best recipe I could find this week! Just came back from a trip to Madrid and stuffed my suitcase with chorizo and happened to also stock up on piles of different Spanish beans like “hagas”, lentils, and butter beans! Will definitely give this recipe a try! And, if you don’t mind will share with my readers the delicious recipes you put out!

  4. says

    Looks so warming and delicious Karen for a diet or non-diet day. I tried the 5-2 diet a while ago and found vegetable soups with lentils in were great at keeping me full, so can imagine this would be similar. Keep meaning to try it again, this could well make it seem realistic!

    • says

      Thanks Andrea – that’s what I most crave on low-calorie fast days, is comfort food, so I am always experimenting to try to lower the calories in high calorie recipes………lentils are also another great ingredient when dieting too. Karen

  5. says

    Hi Karen, what a delicious looking stew! I have just discovered your site, and also just started the 5:2 diet so really pleased to have your recipes. Really beautiful photos too. Look forward to following you! Jyoti x

  6. Laura says

    Just cooked this for dinner and my boyfriend said it was one of the best things I’ve ever cooked – how’s that for a recommendation! Thanks for the fab recipe, will definitely be making again

  7. Sammy says

    I just made this tasty stew as my fast day meal and it was AMAZING!!! I’ve never had chorizo and butter beans before but I will most certainly be making it again. Thank you for this great recipe, I’ll even be making it on non fast days I think :)

  8. Christine says

    Wow! My husband and I had this last night as our fast day evening meal and it was wonderful on ALL fronts. Tasty, filling, easy and quick – what more could we ask for? Great meal to eat even on a non fast day! I will be making it soon for the whole family – thanks for your fantastic website Karen, it’s made our 5:2 days into an adventure (and the non diet recipes are great too!!)

    • says

      Thanks so much Christine! I am so happy that my 5:2 diet recipes have made your diet easier and that you are enjoying my non-diet recipes too! Thanks so much for letting me know, and look out for some new 5:2 diet recipes soon. Karen

  9. Catherine Spillane says

    Just made this for lunch taste FAB ,OMG not like diet food alway looking for fast fast day food as I do’nt like per packed food & I love to cook

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