A hearty, high-protein one-pot dinner
This is one of my favourite comfort food recipes for cooler evenings. It’s packed with protein, fibre and vegetables, yet still feels warming and satisfying. Better still, everything cooks in one pan and the longer you leave it bubbling away, the better it tastes.
Key Nutrition Information
Protein: 30g per serving
Fibre: 10-12g per serving
Ingredients (Serves 4)
For the Meatballs
- 350g lean turkey mince
- 2 tablespoons mixed herbs
- Salt and pepper
For the Stew
- 2 teaspoons olive oil
- 1 large red onion, chopped
- 2 capsicums, sliced
- 3 garlic cloves, crushed
- 1 red chilli, finely chopped (optional)
- 1 tablespoon smoked paprika
- 2 x 400g tins chopped tomatoes
- 1 x 400g tin butter beans, drained
- 1 teaspoon caster sugar
- Splash of soy sauce
- Dash of Worcestershire sauce
- Glug of red wine (optional)
- Handful of baby spinach
- Small handful broccoli florets (optional)
- Fresh parsley to serve
- Salt and pepper
Method
- Season the turkey mince and mix through the herbs.
- Roll into small meatballs.
- Heat the olive oil in a large pan or casserole dish and cook the meatballs until browned on all sides. Remove and set aside.
- Add the onion, capsicum and broccoli (if using) and cook until softened.
- Stir through the garlic, chilli and smoked paprika and cook for a further minute.
- Add the chopped tomatoes, soy sauce, Worcestershire sauce and red wine.
- Return the meatballs to the pan and bring to a gentle simmer.
- Add the butter beans and sugar and simmer for 20-30 minutes, or longer if you have time.
- Stir through the spinach five minutes before serving.
- Finish with fresh parsley.
Make It Your Own
This recipe is brilliant for using up vegetables that need eating. Courgette, mushrooms, carrots and extra greens all work beautifully. If you don’t have turkey mince, lean chicken mince works just as well.
Serve on its own or with wholegrain rice, quinoa or a chunk of crusty sourdough.
Why It’s Good in Midlife
Turkey is a fantastic source of lean protein, helping to support muscle strength and recovery. The butter beans add extra protein and fibre, while the vegetables provide a wide range of vitamins, minerals and antioxidants.
This is exactly the sort of meal we want more of in midlife: nourishing, satisfying and packed with goodness, without feeling like “diet food”.