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

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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

Print recipe
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!

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Comments

  2. Dominic 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

    Reply

  3. 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.

    Reply

  5. Nicole B 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!

    Reply

  8. Andrea Mynard 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!

    Reply

    • Karen 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

      Reply

  9. Jyoti 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

    Reply

  14. 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

    Reply

  15. 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 🙂

    Reply

  19. 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!!)

    Reply

    • Karen Burns-Booth 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

      Reply

  20. 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

    Reply

  21. Marie says

    Just found your fabulous website. So many amazing recipes!

    Can i ask what you consider a portion? On a srtict calorie controlled diet so i need exact weights in grams or ounce to keep track.

    I can’t wait to try the chickpea potage!

    Thank you

    Marie

    Reply

    • Karen Burns-Booth says

      Thanks Marie!
      A portion size is worked out by how many portions a recipe makes, so, a recipe that says one portion = 200 calories and is a recipe for four portions, has a total of 800 calories, does that help?
      I don’t work out the exact weight of each portion as that would take me too long to do…..
      Karen

      Reply

      • Marie says

        That’s great! It’s just a rough guide i needed as there always seems to be slight discrepancies when entering calories on my tracker.

        Thanks and my goodness i can’t wait to get cooking! Chorizo & chickpeas being my favorite foods.

        Reply

  22. Bo Racic says

    Hello Karen, Am new to 5:2 Fast Diet and been trawling for recipes, thankfully someone on the forum @ Fast Diet website posted a link to your site.

    A quick question on the chorizo and butter bean stew, would it freeze well?

    Now back to congratulations on a fabulous site with delicious, nutritional and healthy recipes for anyone, even if not on a diet.
    Many, many thanks. I hope to be a regular visitor.
    Bo

    Reply

    • Karen Burns-Booth says

      Hi Bo, welcome to L and L and my 5:2 diet recipes! Yes, you can freeze the butter bean and chorizo recipe and it defrosts quite nicely! THANKS so much for your kind words, I have a new recipe coming out soon, a vegetable and lentil curry 😉 Karen

      Reply

  25. eleanor warner says

    As an almost vegan (avoiding cow dairy) what would be agood way of keepng the lovely chorizo flavour but dropping it ? Most recipes I can hack but I would welcome your comments on how to manage it here.

    Reply

  26. Jane Corfield says

    Hi Karen
    My husband has just started on the 5:2 diet so i was delighted to find your site with some really good recipes for this diet that looked like ‘real’ food rather than a lot of the rather unappetising things that he wouldn’t really eat. For lunch I cooked your butterbean and chorizo stew which was lovely and then I cooked the Actifry Sweet and Sour Chicken dish for supper thinking, incorrectly, that it had come from the 5:2 section of recipes, only realising this when I saw that there was no portion calorie count! Duh! what an idiot! I ‘m not too concerned as I know it is very healthy (and it was very delicious) and I halved the recipes as there was only the two of us for supper. I wonder if you could give me an approximate idea of how many calories there would be in a portion of this bearing in mind that I halved you recipe. We did not have any rice with it.

    Thank you so much and looking forward to trying more of your recipes for fasting and non- fasting days!
    Jane

    Reply

    • Karen Burns-Booth says

      Hi Jane,

      Thanks so much for your kind words and supprt, I am so pleased you are enjoying my 5:2 recipes and other healthy recipes!

      I have had a few minutes spare to calculate the calories for the sweet and sour chicken and it comes in at 300 calories with no rice.

      Hope that fitted into your calorie count for the day?

      Karen

      Reply

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