The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Tangy Feta, Butterbean & Aubergine Stew
Inspired by the vibrant flavours of the Middle East. Simmer fibre-filled butterbeans and aubergines in a rich tomato sauce. Spice it up with harissa and bring sweetness with pomegranate molasses. Top with feta for extra protein, plus a sprinkle of flaked almonds for crunch.
Prep in 10
2/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 4 garlic clove
- 1 tbsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 10g flaked almonds (Nuts)
- 2 tbsp Moroccan seasoning (Cumin, Coriander, Mint, Garlic, Caraway Powder, Paprika Flakes, Chilli Powder, Cayenne Pepper)
- 2 tbsp tomato purée
- 80g quinoa (quinoa (100%))
- 230g butter beans (Rehydrated butter beans, water, salt, antioxidant: ascorbic acid.)
- 2 tbsp pomegranate molasses
- 390g chopped tomatoes (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 1 aubergine
- 100g feta (Milk)
- 1 courgette
- 40g baby spinach
Nutritional Information
Calories: 695
Protein: 31g
Carbs: 77g
Fat: 28g
Ingredients
- 2 tbsp pomegranate molasses (use half)
- 80g quinoa (use half) (quinoa (100%))
- 230g butter beans (use half) (Rehydrated butter beans, water, salt, antioxidant: ascorbic acid.)
- 100g feta (use half) (Milk)
- 1 tbsp harissa paste (use half) (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 1 aubergine (use half)
- 10g flaked almonds (use half) (Nuts)
- 2 tbsp tomato purée (use half)
- 2 tbsp Moroccan seasoning (use half) (Cumin, Coriander, Mint, Garlic, Caraway Powder, Paprika Flakes, Chilli Powder, Cayenne Pepper)
- 390g chopped tomatoes (use half) (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 4 garlic clove
- 1 courgette (use half)
- 40g baby spinach (use half)
Nutritional Information
Calories: 706
Protein: 32g
Carbs: 79g
Fat: 28g
Tangy Feta, Butterbean & Aubergine Stew
Inspired by the vibrant flavours of the Middle East. Simmer fibre-filled butterbeans and aubergines in a rich tomato sauce. Spice it up with harissa and bring sweetness with pomegranate molasses. Top with feta for extra protein, plus a sprinkle of flaked almonds for crunch.
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Cooking Instructions
- Turn the grill to high (240C). Slice the aubergine and courgette into 1cm-thick half moons. Add to a foil-lined baking dish, and drizzle with 1 tsp oil. Season with salt and pepper. Grill for 12-15 mins, until soft and charred.
- Heat a large saucepan filled with salted boiling water on high heat. Add the quinoa and boil for 13-14 mins, until cooked, then drain. Season with a pinch of sea salt and black pepper.
- Finely chop or crush the garlic. Drain and rinse the butter beans. Heat a large frying pan with 1 tsp oil on medium heat. Once hot, add the garlic and cook for 1 min. Add the spice mix, tomato puree, chopped tomatoes, harissa, butter beans, half the pomegranate molasses and 100ml water (50ml for 1 person). Simmer for 3-5 mins, until reduced slightly.
- Add the roasted veg and spinach to the pan. Cook for 2-3 mins, until wilted. Season with sea salt and black pepper.
- Serve the quinoa topped with the stew. Crumble over half the feta. Finish with the almonds and a drizzle of the remaining pomegranate molasses.
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