Bean Stew with Tarragon

While I was in Sydney at the Good Food and Wine Festival, I got to attend The Flavour Workshop that featured Oxford Landing Estate wines with Maggie Beer inspired foods. Of the tasting, two tastes really struck a chord with me. The first was a Prosciutto with Mustard Apricots which was just brilliant. I should mention that the apricots are not available yet, but once I get my hands on a jar later this month, you can expect a full review.

The second was a Chicken Breast with a Tarragon Butter. Generally, this is not the sort of flavours Id work with, but I was really inspired by this subtle combination that I decided to have a play with the flavours and textures. I am not sure what to call the results really. To Tarragon, With Love? Cannellini Beans with Tarragon Butter? Tarragon Flavoured Beans? Bean Stew with Tarragon? I don’t know. How about, Yes Please!?

[ SERVES: 3 PER TART  |  TIME: 4.5 MINUTES  |  COST: $3 PER TART  ]
[  JOES RATING:  3.5 /5 |  MY RATING:  4 /5 |  BRITTANYS RATING: 3.5 /5 ]

Ingredients

1 can Cannellini beans, rinsed
1 cup celery, chopped
1 cup leeks, quartered and sliced
1 cup zucchini, quartered and chopped
1 cup peas, frozen is fine
½ litre veggie stock
½ cup carrots, diced
1 – 2 tablespoons butter
1 tablespoon garlic, minced
1 tablespoon parsley, chopped
1 tablespoon tarragon, chopped
1 teaspoon thyme
drizzle olive oil
salt and pepper to taste

Method

1. Melt the butter in a frying pan with a little oil ¹. Sauté the leeks and garlic until they are transparent and fragrant.
2. Add the carrots and celery and cook until tender.
3. Add the stock, zucchini, beans, peas and herbs ² and cook covered until tender.
4. Season and serve hot.

Observations

• Note 1: When you are cooking with butter, add a splash of oil to stop the butter from burning.
• Note 2: While I was in Sydney, one of the TV celebrity chefs mentioned that he only ever puts soft herbs in at the end of the dish to keep them fresh. More recently, I heard someone on Masterchef say they put woody herbs in early and soft herbs in late. I’ve started doing this since I came back from Sydney and I have noticed the difference. The herb flavour is a lot stronger using this method!
• I really adored this dish. The tarragon gave such an amazing flavour to it. Joe also enjoyed it, but Brittany wasn’t such a fan. She would have preferred for it to be served with some form of carbohydrates (surprise, surprise!) such as rice, pasta or couscous.
• Diabetic Note: There are no real carbohydrates in this dish, perhaps 1 exchange (15 grams carbohydrates) per serve. There are some fats, though, so be aware and adjust accordingly. The beans full of fibre, low GI and high in protein leaving you full for longer. All in all, this is a wonderful choice for diabetics.
• Ethical Note: It’s the day before shop day and the fridge was kinda bear. I am always a happy camper when I can invent something tasty with limited ingredients. Instead of throwing away wilted fruit and veggies, attempt to be creative. If it fails, you’ve lost nothing as you were throwing them out anyway. If you succeed, you’ve learned something while reducing landfill.

Related articles

• Grow Tarragon Indoors (notecook.com)
• Tarragon-flavored fava bean and green pea tartine recipe (latartinegourmande.com)
• Five Herbs and Spices To Boost Your Immune System (ecosalon.com)

Tagged: cannellini beans, diabetic friendly, Environmental, Ethical, Free Range, legume, no meat monday, Olive oil, sustainability, vegetables, vegetarian