Winter butterbean and mushroom casserole

There’s nothing like a warm bowlful of delicious home-cooked food when you’re feeling winter’s sting on those dark nights.

Growing up, my mum’s winter repertoire of meals consisted of moreish meat pies, rich Irish stews, and herby casseroles. I’ve been a very contented vegetarian for the last 20 years and don’t crave meat, but I do get nostalgic when I think back to those days. I have memories of being upstairs playing, and then suddenly becoming aware of those mouthwatering aromas drifting into my room, racing down to find my mother in her apron, tending to a brimming crockpot.

Here’s a recipe for a bowl of plant-based goodness that ticks all the ‘great winter meal’ boxes: Hearty, satisfying, highly nutritious, but also cheap! Even if you don’t cook, you’ll find it easy to prepare. As it cooks fast, it’s great for a nutritious mid-week meal.

This recipe makes at least 4 portions, and you can freeze any leftovers for up to a month. Perfect for health-conscious batch cooking! It’s lovely on its own, but you can also change it up a little by serving it with a side of your choice. This will also make the mixture go a bit further.

This is also a great way to make use of left over vegetables in your fridge and reduce your food waste. Don’t be afraid to throw in what you can find – courgettes or butternut squash would go particularly well. You could also choose to substitute the butterbeans for kidney beans or chickpeas if you have some spare tins left in your cupboard.

How much does it cost?

I bought my ingredients from Lidls and Sainsbury’s. Some of them were in multi-packs, but I have worked out the value of item below.

• Celery: 30p
• Onion: 21p
• Carrot: 14p
• Broccoli: £1.50p
• Tin of Chopped tomatoes: 35p
• Tin of Butterbeans: 49p
• Stock cube: 5p
• Paprika: 10p
• Mushrooms: £1
• Decent splash of olive oil: 30p

Total ingredients cost is = £4.89p.

4 portions works out to £1.22 per portion and if you serve it with a side, you could get 6 portions from it which would work out to just 82p per portion (rounded up). That’s definitely plant-based value for money! How many portions you get out of it all depends on how hungry you are and whether or not you serve it together with something.

So, what can you serve it with?

You don’t have to serve it with anything – please feel free to go forth bowl and spoon in hand!

However, this dish is really great for using up sides, and so I’d definitely encourage you to rummage around in your freezer or cupboard to see what you have lurking. Any carb-type entity would work.

What are the nutritional benefits

Not only is this casserole 100% plant-based, but it is also packed full of nutrition. If you struggle to get your 5 a day or you’re a plant-based eater needing to get more protein or iron in, this meal will do the trick.

Butterbeans are an excellent source of plant-based protein and fiber which will help with digestion and keep you fuller for longer. They’re also rich in vitamins and minerals such as folate, iron, and magnesium – essential for red blood cell production.

Chopped tomatoes are high in antioxidants, particularly lycopene, which could reduce the risk of heart disease or certain cancers. It’s also a great source of vitamins C & K as well as potassium, which is thought to help regulate blood pressure.

Onions are also high in antioxidants and anti-inflammatory properties. They also provide prebiotic fibre that nourishes beneficial gut bacteria, which we need to support our digestive health.

Celery is not only delicious and great at giving a dish ‘bite’ – something us veggies often crave – but they’re full of antioxidants like flavonoids and vitamin C, which helps to prevent aging by protecting cells from damage caused by free-radicals.

Carrots provide a great source of beta-carotene which supports vision health and immune function. They’re also full of fibre, potassium, and antioxidants that contribute to overall health and may reduce the risk of chronic diseases.

Mushrooms are a definite veggie staple as they are a great source of protein, and are full of B vitamins and selenium which is an essential nutrient that helps to regulate thyroid hormone metabolism and immune function. It’s usually only found in meats and dairy which is why mushrooms can be a real benefit to plant-based eaters.

Paprika has capsaicin which could help boost your metabolism and reduce appetite. Great for weight loss. It also has antioxidants like vitamin A and carotenoids, which can support eye health and immune function.

Tenderstem Broccoli is a personal favorite of mine, (I think of it as big broccoli’s, sweeter, tastier cousin), and it also has some great health benefits. High in fibre, vitamins C and K, and folate it can contribute to overall health and may help reduce the risk of chronic diseases. It also is often on the anti-cancer food lists as it contains sulforaphane, a compound with potential anticancer properties.

Now, a parting word of warning. Do take care, this dish can be very hot, and a burnt tongue tends to reduce the enjoyment ever so slightly….

So, remember – blow before you bite!