First make the walnut parm. Pulse 1 cup of walnuts, lemon zest, small pinch of salt, and 2 tablespoons of nutritional yeast in a food processor – until it forms a crumble.

Chop the onion, leek and carrots to be a similar size – so that they cook at the same time. Mince 2 garlic cloves.

Roughly chop the swiss chard tops. Set aside.

In a large pot, sauté the red onion and leeks in a tablespoon of olive oil on medium heat, until slightly translucent. Season with salt and cracked pepper. Then add the chopped carrots, garlic, and spices, and saute for another 5 minutes or so on medium heat.

Once the veggies are tender, add the bottle of passata, about 1/2 cup of water, and the swiss chard. Cook for about 5 minute covered.

Once the greens are wilted, add the butter beans to the stew, and stir. Cook on low heat for 20 minutes, allowing the flavors to meld, and reducing the tomato sauce. Adjust the seasoning to taste, adding more salt, black pepper, and a dash of balsamic vinegar.

Served the dish hot, topped with chopped parsley, mint and walnut crumble.

Enjoy at home or pack it up in a food jar for the road! this hearty, healthy complete-meal makes a great outdoor adventure meal. For the crunchy walnut crumble, you can pack this separately in a small bag or container to sprinkle on top before eating!

Ingredients:
– 1 small leek, top half only
– 1 bunch of Swiss chard, green tops only
– 2-3 cloves of garlic
– 1 medium red onion
– 2 medium carrots (scrubbed not peeled – to maintain nutrients found in skin!)
– 1 glass jar of Passata aka crushed tomatoes (preferably low-sodium organic)
– 2 cans of cooked butter beans (or prepare from scratch)
– 1 small bunch of flat leaf parsley
– 1 small bunch of fresh mint
– 1/2 cup of walnuts
– 2 tbsp olive oil
– 1 tbsp nutritional yeast
– 1 tsp cumin
– 1 tsp smoked paprika
– 1 tsp dried thyme
– 2 tsp maple syrup
– Splash of balsamic vinegar
– Salt and cracked black pepper to taste

Instructions:

  1. First make the walnut parm. Pulse 1 cup of walnuts, lemon zest, small pinch of salt, and 2 tablespoons of nutritional yeast in a food processor – until it forms a crumble. Set aside.
  2. Cut the onion, leek and carrots to be a similar size – so that they cook at the same time. Mince the garlic cloves, and roughly chop the swiss chard tops. Set aside.
  3. In a large pot, sauté the red onion and leeks in a tablespoon of olive oil on medium heat, until slightly translucent. Season with salt and cracked pepper. Then add the chopped carrots, garlic, and spices, and saute for another 5 minutes or so on medium heat.
  4. Once the veggies are tender, add the bottle of passata, about 1/2 cup of water, and the swiss chard. Cook for about 5 minute covered.
  5. Once the greens are wilted, add the butter beans to the stew, and stir. Add a splash or balsamic vinegar, and couple teaspoons of maple syrup. Cook on low heat for 20 minutes, allowing the flavors to meld, and reducing the tomato sauce. Adjust the seasoning to taste and enjoy!

Nutrition tips:

  • Butter beans aka large lima beans, are a source of fiber-rich complex-carbohydrates and plant-based protein, for optimal sustained energy! They contain iron, magnesium, and calcium – which are important minerals for proper muscle function. These creamy, hearty legumes are also high in selenium, potassium, and B vitamins.
  • Cooked tomatoes are rich in vitamins C, A, B vitamins potassium, iron, magnesium and the anti-oxidant lycopene!
  • Leek, onion, and garlic are all part of the Allium family, and contain a unique set of anti-inflammatory antioxidants, along with vitamins, minerals, and fiber.
  • Cooked carrots are packed with vitamin A, and contains vitamin C, K, potassium, and fiber.
  • Walnuts are one of the richest sources of omega 3 fatty acids, an essential anti-inflammatory fat that supports the muscular-skeletal system, and post-exercise recovery – great for active people!

Check out more of our awesome camping recipes here

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