By Dr Joe
On a dark evening when you have been out doing bits and pieces and you get home wondering what to have for dinner. Here is an idea.
Get this Pepperoni and Cannellini Beans Stew and all your troubles will fade away into a galaxy far far away.
This is a hearty meal and you will love it. You have to trust me on this one. This pepperoni and cannellini beans stew is really flavoursome whilst being nourishing at the same time.
You need pulses in your life. Eat beans…please. Here is one opportunity for you to do this.
> Occassionally I stray into the “dark side” of nutrition. This recipe is an example of that. I am talking about using processed meat in recipes. Pepperoni is processed and not really a food ingredient that I encourage. But I see nothing wrong with using ingredients from the “dark side” occassionally. The emphasis is occassionally. So long as you don’t make it a habit, you are not going to do your health any harm.
What do we need for the Pepperoni and Cannellini Beans Stew?
Ingredients:
Cannellini beans X 2 Cans (drained) Get Cannellini Beans from UK Amazon here
Pepperoni X 60 g (14 Slices)
Chopped Tomatoes X 1 Can
Sweet Peppers (Bell Peppers) X 1
Red Onions X 1
Garlic X 2 Cloves
Rapeseed oil X 2 tbs Get Rapeseed oil from UK Amazon here
Basil
Turmeric
Ginger powder
Black Pepper
Salt
Nutritional information for Cannellini Beans per 100 g
| Calories | 96 kcal |
| Total fat | 0.4 g |
| Saturated fat | 0.2 g |
| Monounsaturated fat | 0.04 g |
| Polyunsaturated fat | 0.3 g |
| Cholesterol | 0.0 g |
| Total Carbohydrate | 12.5 g |
| Sugars | 0.8 g |
| Fibre | 6.3 g |
| Total Protein | 7.1 g |
| Sodium | 3.8 mg |
| Potassium | 400 mg |
You also get Calcium, Iron, Magnesium, Riboflavin, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc, Selenium and Thiamine from your Cannellini beans.
How to make the Pepperoni And Cannellini Beans Stew
>> Slice up your red onions, garlic, sweet pepper ( Bell Pepper) and Basil herbs.
>> Pour in 2 tablespoons of rapeseed oil in a skillet or wok and heat up the oil gently.
>> Put the pepperoni into the heated oil. Stir. Allow the pepperoni to cook gently for about 2 minutes.
>> Reduce heat to low.
>> Add the chopped red onions and garlic and stir intermittently. Then add the chopped sweet peppers.
>> Now add the Cannellini beans (drained) and stir together.
>> Allow the cannellini beans to cook for about 5 minutes.
>> Add the chopped tomatoes and stir. Allow to cook for about 3 minutes.
>> Now it’s time to season up – Add the turmeric, black pepper and ginger powder and salt to taste.
> Stir together thoroughly and allow to cook for another 7 minutes whilst stirring intermittently. You may add small amounts of water if the content is drying up and the food is not ready but stir together as always.
>> Add the basil, stir together and cook for another 2 minutes.
That’s it.
Your pepperoni and cannellini beans stew is ready.
What was my blood sugar reading 1 hour after having this hearty pepperoni and cannellini beans stew? I got a reading of 5.2 mmol/l (94 mg/dl). Awesome!
Suggested further reading:
3 Unique Veggies That Fight Abdominal Fat?
Dr. Joe