Two of the most potassium-rich everyday ingredients in one pot – potassium is the counterbalance to salt.
Time: 45 min, 15 min activeMakes: 4 servingsNo Thermomix needed: standard kitchen equipment
Why this recipe is good for you
- White beans (560 milligrams per 100 grams) and potatoes with their skins on (420 milligrams) are among the most potassium-dense everyday ingredients – potatoes contain more potassium than bananas. Read more
- When potassium intake rises, the kidneys excrete more sodium and the blood vessels relax. What matters is the ratio of sodium to potassium; the WHO recommends at least 3,500 milligrams of potassium a day. Read more
- Canned beans sit in brine: rinse them thoroughly and use a low-salt stock. Read more
Ingredients
- 2 cans white beans (240 g drained weight each)
- 500 g waxy potatoes
- 1 onion
- 2 garlic cloves
- 2 carrots
- 1 can chopped tomatoes (400 g)
- 750 ml low-salt vegetable stock
- 2 tbsp olive oil
- 1 tsp thyme
- 100 g baby spinach
- Pepper
Equipment you need
- Large pot
- Sieve
- Chopping board and knife
Method
- Chop the garlic: Start by finely chopping the garlic cloves and leave them to rest. After about ten minutes most of the allicin has formed, and the garlic can then handle the heat.
- Cut the vegetables: Dice the onion and carrots. Wash the potatoes and cut them into bite-sized cubes, skins on.
- Sauté the vegetables: Heat the olive oil in the pot and sauté the onion and carrots for five minutes.
- Simmer the stew: Add the potatoes, garlic, tomatoes, stock and thyme, and simmer everything for 20 minutes. (20 minutes)
- Rinse the beans: Tip the beans into the sieve and rinse them thoroughly – they sit in brine.
- Beans and spinach: Add the beans and spinach, let everything steep for another five minutes and season with pepper.
