Slow-cooked marrow with fennel & tomato

5-a-day bean stew butterbeans fennel fibre marrow slow cooker summer tomato vegetarian veggie stew vitamin c

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Ingredients

1 young marrow (about 1kg)

4 tbsp olive oil, plus a drizzle to serve

1 rosemary sprig, plus extra leaves chopped to serve

pinch of fennel seeds

2 red onions, finely sliced

pinch of dried chilli

½ fennel bulb, sliced

2 garlic cloves, crushed

50ml white wine

500g tomatoes, chopped

1 tbsp red wine vinegar

2 tbsp capers

400g can butter beans, drained

2 large slices of sourdough, to serve

soft fresh goat’s cheese, to serve

1 tbsp oregano, to serve

Method

Halve, deseed and chop the marrow into chunks. Toss in some salt and leave the chunks to drain in a colander for 30 mins to remove excess water.

Heat the olive oil in a large pan over a medium heat. Add the rosemary and fennel seeds and cook for a few mins until the rosemary is sizzling. Add the red onion, dried chilli, fennel and a large pinch of salt, and cook for 10 mins until the onions are starting to colour and sweeten.

Add the garlic and cook, stirring, for another min. Turn up the heat slightly, add the marrow and a good grind of pepper, and cook for 10 mins, stirring so it doesn’t catch.

Deglaze the pan with the white wine. Cook until it’s evaporated, then add the tomatoes and red wine vinegar. Stir to combine everything, then turn down the heat and cook, stirring occasionally, on the lowest heat for at least 35 mins, until the tomatoes have concentrated and the marrow has taken on all the flavours in the pan. Stir in the capers and butter beans to warm them through.

Toast the sourdough and cut each slice in half. Divide the mixture between four plates, then spread the toast with the goat’s cheese, drizzle with some olive oil, scatter over the oregano and rosemary, and serve.