White Bean & Mushroom Stew

It's official - pulses such as beans and lentils are good for us and we should be having more of them in our diet.  They are relatively inexpensive, provide good sources of protein and an excellent alternative to meat for those who choose to be vegetarian for health, sustainability or other reasons.  While beans generally have a starchy, nondescript taste, they do absorb the flavours of whatever sauce or seasonings you cook them in, as in this homely white bean and mushroom stew.  Not a dish that shouts out to you with exotic herbs and spices, just quietly enticing and pleasantly filling.  I use a tin of cannellini beans and some fresh Swiss brown mushrooms.  East meets west with soy sauce and Dijon mustard jointly flavouring the dish.  All cooked up in a single large frying pan.  Serve the stew warm with mashed potatoes or crusty bread.

Serves 2

INGREDIENTS

• 400g / 14oz tinned cannellini or butter beans, drained and rinsed
• 200g / 7oz Swiss brown or white mushrooms, sliced
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2-3 garlic cloves, finely chopped
• ½ teaspoon dried red chilli flakes
• ½ teaspoon dried rosemary
• ½ teaspoon dried thyme
• 2 tablespoons plain flour
• ½ cup vegetable or chicken stock
• ½ cup milk
• 1 tablespoon Dijon mustard
• 2 teaspoons light soy sauce
• freshly ground black pepper
• 1 tablespoon chopped flat-leaf parsley, for garnishing

METHOD

1. In a large frying pan, heat oil over medium heat.  Add the onion and sauté for a few minutes until lightly brown.  Add the garlic and chilli flakes and sauté for another minute.
2. Add the mushrooms, rosemary and thyme.  Cook for about 3 minutes, stirring, until the mushrooms start to brown and soften.
3. Stir in flour to coat the vegetables.  Add the stock, milk, mustard and soy sauce.  Bring to a boil, then reduce the heat and simmer for about 2 minutes until the liquid has thickened to a sauce.
4. Stir in the beans.  Continue to cook, stirring, for 2-3 minutes or until heated through.  
5. Sprinkle with freshly ground black pepper and garnish with chopped parsley.