Storecupboard stew
Serves: 2
Prep time: 15 minsTotal time: 
Recipe photograph by Martin Poole
Storecupboard stew
This clever storecupboard stew uses a tin of tomato soup, and is only 334 calories per serving
Serves: 2
Prep time: 15 minsTotal time: 
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Nutritional information (per serving)
Calories
334Kcal
Fat
13gr
Saturates
5gr
Carbs
32gr
Sugars
12gr
Fibre
14gr
Protein
15gr
Salt
1.4gr
Sophie Godwin
Sophie is a food writer and chef who loves creating simple and accessible recipes that deliver on flavour. She has a passion for vegetables and using up whole ingredients. When not in the kitchen she can be found rock climbing or trying on some questionable vintage clothes
See more of Sophie Godwin’s recipes
Sophie Godwin
Sophie is a food writer and chef who loves creating simple and accessible recipes that deliver on flavour. She has a passion for vegetables and using up whole ingredients. When not in the kitchen she can be found rock climbing or trying on some questionable vintage clothes
See more of Sophie Godwin’s recipes
Ingredients
- 1 tbsp extra- virgin olive oil, plus a drizzle to serve
- 1 onion, finely chopped
- 2 garlic cloves, finely chopped
- 1⁄4 tsp chilli flakes, plus extra to serve (optional)
- 1 x 400g tin tomato soup - check if your soup if gluten free if required
- 1 x 400g tin white beans of your choice, rinsed and drained
- a splash of red wine or sherry vinegar
- 20g Italian hard cheese
- 1 heaped tbsp capers, rinsed
Step by step
- Heat the oil in a saucepan. Add the onion with a pinch of salt and fry on a medium heat until softened and golden brown. Stir in the garlic and chilli flakes, cook for 1 minute, then tip in the tomato soup and beans.
- Heat gently and season with salt, black pepper and a small splash of vinegar to taste. Depending on how thick you want the stew to be, add a little water if you want it more soupy.
-
Once piping hot, divide between 2 bowls. Grate over the cheese and top with the capers, a few extra chilli flakes if you wish, black pepper and a drizzle of oil. Serve with crusty bread, if you like.TipMake it vegan
Check your chosen tin of soup is vegan, and omit the cheese. Scatter with toasted seeds or chopped nuts for extra protein
Bulk it up
Stir through leftover shredded roast chicken, making sure it is heated thoroughly
