Spanish style white bean and prawn stew

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Spanish style white bean and prawn stew

Spanish style white bean and prawn stew

Serves 2 (generously)

280 calories

This stew offers a low calorie lunch option. Foods with a high water content such as soup have been shown to help with weight loss as they promote fullness. Maintaining a healthy weight is a good way to reduce your risk of heart disease.



 2 tbsp extra virgin olive oil

1 small onion, finely chopped

2 garlic cloves, finely chopped

100g cherry tomatoes, halved

1 red pepper, thinly sliced

2 tsp smoked paprika

Small pinch of saffron, soaked in a little hot water

400g carton of chopped tomatoes

150g white beans (Spanish jarred variety work best but you can use 1/2 400g carton of cannellini beans)

1 small courgette, chopped into small chunks

10 frozen king prawns, defrosted under running cold water for 5 minutes

Sea salt

Black pepper



  1. Heat the oil in a large, deep-sided frying pan. Add the onion and garlic and cook over a medium heat for 10 minutes until softened.
  2. Add the tomatoes and red pepper then cook for a further 5 minutes.
  3. Add the paprika, cumin and saffron then cook for 1 minute more.
  4. Add the chopped tomatoes then fill the carton with water and add to the stew. Bring to the boil.
  5. Once boiling, turn down the heat to a gentle simmer and cook for about 25 minutes adding the beans after 15 minutes.  Add more water if the stew begins to dry out.
  6. After 25 minutes is up, dd the prawns and courgette then cook for a further 5 minutes.
  7. Take the stew off the heat and season with salt and pepper. Let the stew sit for 5 minutes before serving.
  8. Serve the stew in two bowl with bread (optional).




155 thoughts on “Spanish style white bean and prawn stew

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