Bean Stew

Servings : Serves 4-6

A hearty high protein dish that goes splendidly with chunky bread or over plain white rice. You can use any combination of beans that you enjoy or just one particular kind. I like to mix a variety of canned beans for a quick meal but you can soak and boil them from scratch.

Ingredients

  • 1 cup cooked chickpeas
  • 1 cup cooked cannellini beans
  • 1 cup cooked kidney beans
  • 2 onions, finely diced
  • 2 tomatoes, chopped
  • 1 bell pepper/capsicum, chopped (optional)
  • 2 carrots, finely chopped (optional)
  • 1 tsp garlic paste
  • 2 tbsp oil
  • 1 tbsp tomato paste
  • 1-2 chillies, finely chopped
  • 1 tbsp lemon juice
  • 1 tsp paprika powder
  • 1 tsp cumin powder
  • 1 tsp turmeric powder
  • water as needed (can substitute with chicken or beef stock)
  • salt as needed
  • fresh coriander for garnish

Instructions

Drain, rinse and combine all the cooked beans and set aside.

In a pan, heat the oil then saute the onions until golden. Next add garlic paste and stir it in, followed by the chopped tomatoes, tomato paste, chillies and powdered spices. If you are using capsicum and carrots, add them in now too. Stir for a couple of minutes. Then add all the beans and cook together until the tomato base thickens and begins to stick to the bottom of the pan.

Add enough water to cover the beans, sprinkle some salt and cover the pan. Let the stew simmer gently for 20 minutes or up to an hour. Keep checking every 10 minutes and if the water is drying up, top up as needed. The beans need to be very tender and the broth thick.

Lastly add in the lemon juice and sprinkle some fresh coriander. Taste and adjust the salt/spice. Serve with chunky slices of bread or over hot steamed rice.

Enjoy!

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