Jump to Recipe
When we think of fiber, we often think of foods like bran. Sure, that’s OK, but what about a dish that is packed with fiber AND taste? This mixed bean ragu is not only delicious, it’s versatile and fiber filled too.
It’s super as a main course, with cauliflower rice, you can add more stock to make a yummy soup, or blitz it in a food mixer to make a dip, or even a sauce for a squash lasagne. It’s also a great option for batch cooking. Consuming enough fiber is vital, especially as we age. Let’s take a look at why….
- Gut Health: Fiber acts as a prebiotic, providing food for beneficial gut bacteria. A healthy gut microbiome is linked to various aspects of health, including immune function and mental well-being.
- Blood Sugar Control: Fiber, especially soluble fiber, can slow down the absorption of sugar, helping to regulate blood sugar levels. This is particularly important for individuals with diabetes or those at risk of developing diabetes.
- Heart Health: A diet high in fiber has been linked to a reduced risk of heart disease. Fiber can help lower levels of LDL (bad) cholesterol and reduce blood pressure, reducing the risk of cardiovascular problems.
- Colon Health: A high-fiber diet is associated with a reduced risk of colorectal cancer. The fiber in your diet can help keep the colon healthy and may protect against cancerous growths.
- Hunger and Appetite Control: High-fiber foods can help control your appetite and reduce overeating, which is beneficial for weight management.
We are certain that you’ll love our Mixed Bean Ragu! Need more high fiber recipes? Try our Stewed Curry Lentils
Mixed Bean Ragu
Prep Time 10 minutes
Cook Time 35 minutes
Servings 4 servings
Ingredients
- 1 cup green or brown lentils
- 1 15oz can kidney beans (drained and rinsed)
- 1 15oz can butter beans (drained and rinsed)
- 1 15oz can crushed tomatoes
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk diced
- 1 red bell pepper, diced
- 2 tbsp extra virgin olive oil
- 2 tsp paprika
- 1 tsp dried oregano
- 1 tsp dried basil
- salt and pepper to taste
- 1 cup vegetable stock
- 1 bay leaf
Instructions
-
Prepare the lentils by rinsing in a fine-mesh strainer and remove any debris. Place them in a medium saucepan and cover with water, as per the directions on the packet. Cook until the lentils are tender but not mushy. Drain and set aside.
-
In a large, deep skillet or pot, heat the olive oil over medium heat. Add the chopped onion and cook for 2-3 minutes until it begins to soften. Add the minced garlic and cook for an additional minute.
-
Stir in the chopped carrot, celery, and red bell pepper. Cook for 5-7 minutes, or until the vegetables start to soften.
-
Add the paprika, dried oregano, dried basil, salt, and black pepper. Stir well to coat the vegetables with the seasonings.
-
Pour in the crushed tomatoes and vegetable stock. Add the bay leaf, and stir to combine. Bring the mixture to a gentle simmer.
-
Add the cooked lentils, kidney beans, and butterbeans to the tomato mixture. Stir to combine.
-
Reduce the heat to low, cover the skillet or pot, and let the mixture simmer for about 20-30 minutes. Stir occasionally to make sure it doesn't stick. Top up with a little extra stock if needed.
-
Taste and adjust the seasoning as needed, adding more salt, pepper, or even paprika if you wish.
-
Once the mixed bean ragu has thickened and the vegetables are tender, remove the bay leaf.
Tips:
-
You can swap the legumes for others as you wish.
-
You can use pre-cooked lentils for speed, just skip step 1.
-
You can vary the herbs and spices as desired. Another nice option with this is a little chilli (dried flakes are fine).
