Name: Courgette Butter Bean Braise: A Delicious & Healthy Recipe
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4-6 servings
Ingredients: 2 tablespoons olive oil; 1 large onion, chopped; 2 cloves garlic, minced; 2 medium courgettes, diced; 1 red bell pepper, deseeded and chopped; 1 (14.5 ounce) can diced tomatoes, undrained; 1 (15 ounce) can butter beans, drained and rinsed; 1 cup vegetable broth; 1 teaspoon dried oregano; 1/2 teaspoon dried basil; 1/4 teaspoon red pepper flakes (optional); Salt and black pepper to taste; Fresh parsley, chopped, for garnish; Crusty bread, for serving (optional)

Courgette butter bean braise: prepare to be amazed by this vibrant and comforting dish that's bursting with fresh flavors! I'm so excited to share this recipe with you because it's become a firm favorite in my household. Imagine tender courgettes and creamy butter beans simmered in a rich, herby tomato sauce – it's the perfect balance of healthy and satisfying.

While the exact origins of a courgette butter bean braise are difficult to pinpoint, similar braised vegetable dishes have been enjoyed throughout the Mediterranean for centuries. These dishes often celebrate seasonal produce and simple, wholesome ingredients. This particular combination is a modern twist on those classic flavors, bringing together the sweetness of courgette with the heartiness of butter beans.

What makes this dish so irresistible? Well, for starters, it's incredibly easy to make! It's a one-pot wonder that's perfect for busy weeknights. The combination of textures is also delightful – the soft courgettes, the creamy butter beans, and the flavorful sauce create a truly satisfying experience. Plus, it's packed with nutrients and plant-based protein, making it a healthy and delicious choice. Whether you're a seasoned cook or just starting out, this courgette butter bean braise is sure to become a staple in your kitchen!

Ingredients:

2 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, minced
2 medium courgettes, diced
1 red bell pepper, deseeded and chopped
1 (14.5 ounce) can diced tomatoes, undrained
1 (15 ounce) can butter beans, drained and rinsed
1 cup vegetable broth
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon red pepper flakes (optional)
Salt and black pepper to taste
Fresh parsley, chopped, for garnish
Crusty bread, for serving (optional)

Preparing the Vegetables:

Before we even think about turning on the stove, let's get all our veggies prepped and ready to go. This will make the cooking process much smoother and more enjoyable. Trust me, a little prep goes a long way!

Chop the Onion: Start by peeling and chopping your large onion. I like to dice mine fairly small, about 1/4-inch pieces, so they cook evenly and practically melt into the braise. Don't worry about being perfect; rustic is good!
Mince the Garlic: Next up, mince those two cloves of garlic. Fresh garlic is key here; it adds so much flavor. If you don't have fresh, you can use about 1/2 teaspoon of garlic powder, but fresh is always best.
Dice the Courgettes: Now, let's tackle the courgettes. Wash them well and dice them into roughly 1/2-inch pieces. No need to peel them unless the skin is particularly tough.
Chop the Bell Pepper: Deseed and chop your red bell pepper into similar-sized pieces as the courgettes. The red pepper adds a lovely sweetness and color to the dish.

Cooking the Braise:

Alright, veggies are prepped, and we're ready to start cooking! This is where the magic happens, and all those flavors start to meld together into a delicious, comforting braise.

Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. Stir occasionally to prevent burning.
Add the Garlic: Add the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter.
Cook the Courgettes and Bell Pepper: Add the diced courgettes and red bell pepper to the pot. Cook, stirring occasionally, until they begin to soften, about 5-7 minutes.
Add the Tomatoes and Beans: Pour in the can of diced tomatoes (undrained) and the drained and rinsed butter beans. Give everything a good stir to combine.
Add Broth and Seasonings: Pour in the vegetable broth, then add the dried oregano, dried basil, and red pepper flakes (if using). Season with salt and black pepper to taste. Remember, you can always add more seasoning later, so start with a little and adjust as needed.
Simmer the Braise: Bring the mixture to a simmer, then reduce the heat to low, cover the pot, and let it simmer for at least 20-25 minutes, or until the vegetables are tender and the flavors have melded together beautifully. Stir occasionally to prevent sticking. The longer it simmers, the richer the flavor will become!

Serving the Courgette Butter Bean Braise:

The braise is cooked, and now it's time to enjoy the fruits (or rather, vegetables!) of our labor. This dish is delicious on its own, but it's even better with a few simple accompaniments.

Taste and Adjust Seasoning: Before serving, give the braise a final taste and adjust the seasoning as needed. You might want to add a little more salt, pepper, or even a squeeze of lemon juice to brighten up the flavors.
Garnish with Parsley: Sprinkle the braise with fresh chopped parsley for a pop of color and freshness.
Serve with Crusty Bread (Optional): This braise is fantastic served with crusty bread for dipping into the flavorful sauce. A simple baguette or sourdough loaf works perfectly.
Other Serving Suggestions: You can also serve the braise over rice, quinoa, or couscous for a heartier meal. It's also delicious as a side dish to grilled chicken or fish.

Tips and Variations:

This recipe is a great starting point, but feel free to get creative and customize it to your liking. Here are a few ideas:

Add Other Vegetables: Feel free to add other vegetables to the braise, such as carrots, celery, or spinach.
Use Different Beans: If you don't have butter beans, you can substitute cannellini beans, great northern beans, or even chickpeas.
Make it Spicy: If you like a little heat, add more red pepper flakes or a pinch of cayenne pepper.
Add Protein: For a heartier meal, add some cooked sausage, chicken, or tofu to the braise.
Make it Vegan: This recipe is already naturally vegan, but be sure to use vegetable broth.
Slow Cooker Option: You can easily adapt this recipe for the slow cooker. Simply combine all the ingredients in the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.

Storage Instructions:

Leftover courgette butter bean braise can be stored in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to 2-3 months. To reheat, simply warm it up in a pot on the stovetop or in the microwave.

Nutritional Information (Approximate):

Please note that the nutritional information is an estimate and may vary depending on the specific ingredients used.

Calories: Approximately 250-300 per serving
Protein: 10-12 grams per serving
Fat: 10-15 grams per serving
Carbohydrates: 30-35 grams per serving

Enjoy your delicious and healthy Courgette Butter Bean Braise! I hope you love it as much as I do.

Conclusion:

And there you have it! This Courgette Butter Bean Braise is more than just a recipe; it's a hug in a bowl, a celebration of simple ingredients, and a guaranteed crowd-pleaser. I truly believe this dish deserves a spot in your regular rotation, and here's why: First and foremost, the flavor profile is simply divine. The sweetness of the courgette perfectly complements the creamy butter beans, while the aromatic herbs and spices add depth and complexity. It's a dish that's both comforting and exciting, familiar yet subtly unique. Plus, it's incredibly versatile! Whether you're a seasoned chef or a kitchen novice, this recipe is easy to follow and yields consistently delicious results. But the real magic lies in its adaptability. Feel free to experiment with different herbs and spices to create your own signature version. A pinch of smoked paprika can add a smoky depth, while a sprinkle of chili flakes can bring a welcome touch of heat. For a richer flavor, try adding a dollop of pesto or a swirl of cream at the end. Serving Suggestions and Variations: This braise is fantastic on its own as a light lunch or dinner, especially during those warm summer months. But it also pairs beautifully with a variety of accompaniments. Serve it over crusty bread for soaking up all those delicious juices, or alongside grilled chicken or fish for a more substantial meal. Here are a few more ideas to get your creative juices flowing: * Pasta Power: Toss the braise with your favorite pasta shape for a quick and easy weeknight dinner. Orecchiette or penne work particularly well. * Grain Bowl Goodness: Spoon the braise over a bed of quinoa, couscous, or brown rice for a healthy and satisfying grain bowl. Add some crumbled feta cheese and a sprinkle of toasted nuts for extra flavor and texture. * Pizza Perfection: Use the braise as a topping for homemade pizza. Spread it over the dough, add some mozzarella cheese, and bake until golden brown. * Soup-er Start: Blend a portion of the braise with vegetable broth for a creamy and flavorful soup. Garnish with fresh herbs and a drizzle of olive oil. * Vegan Delight: To ensure this recipe is completely vegan, double-check your vegetable broth and any added ingredients. It's naturally plant-based and incredibly satisfying! I'm confident that once you try this Courgette Butter Bean Braise, you'll be hooked. It's a dish that's both good for you and good for the soul. It's a celebration of fresh, seasonal ingredients and a testament to the power of simple cooking. So, what are you waiting for? Gather your ingredients, put on your apron, and get cooking! I can't wait to hear about your experience. Did you make any modifications? What did you serve it with? What did your family and friends think? Please, please, please share your thoughts and photos in the comments below! Your feedback is invaluable, and it helps me to create even better recipes for you in the future. I'm so excited to see what culinary masterpieces you create with this recipe as your starting point. Happy cooking!