Lunch

Butter Bean and Tomato Stew with Sourdough

Name: Butter Bean and Tomato Stew with Sourdough
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 240 g Butter beans, tinned and drained; 200 g Chopped tomatoes, tinned; 80 g Onion; 2 cloves, about 6 g Garlic; 5 g Olive oil; A teaspoon Smoked paprika; A sprig Fresh rosemary; 80 g Spinach; 1 slice, about 50 g Sourdough; A splash Red wine vinegar; To taste Salt

Butter beans in a smoky tomato and rosemary sauce with spinach wilted in, and sourdough for the plate. Beans and bread; nothing dairy. 24 g of protein for 484 kcal.

Calories: 484kcal
Protein: 24g
Fat: 7g
Carbs: 77g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Sulphites

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Butter beans, tinned and drained240 g
One tin, drained. Drained weight.
Chopped tomatoes, tinned200 g
Onion80 g
Garlic2 cloves, about 6 g
Olive oil5 g
Smoked paprikaA teaspoon
Fresh rosemaryA sprig
Spinach80 g
Sourdough1 slice, about 50 g
Red wine vinegarA splash
SaltTo taste

Method

Cook the onion in the oil over a low heat with the rosemary for ten minutes until it is soft and sweet, then add the garlic and smoked paprika for a minute.
Add the tomatoes, the beans and half a tin of water and simmer for fifteen minutes until the sauce has thickened around the beans. Crush a few against the side of the pan to thicken it further.
Stir in the spinach until it wilts, then season with salt and the vinegar.
Toast the sourdough and serve it alongside, or rubbed with the cut side of a garlic clove and laid under the stew.

Worth knowing

Butter beans are the lightest tinned bean here, at 90 kcal per 100 g drained, and the biggest, so a whole tin is a proper bowl.
The vinegar at the end is not optional. Tinned tomatoes cooked with beans go flat and sweet without it.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.