Spicy Bean And Vegetable Stew
There are a lot of different ways to make a Spicy Bean Stew. In my opinion, this one is particularly tasty – and really easy to make. Bean stews are low cost because pulses, whether tinned or dried, are so much less than any meat stewing meat. They are nutritious and low calorie and a dish like this is low fat too.
And yet people who like meals that contain meat, will hardly notice its absence, because it is so tasty and filling.
Easy to make, tasty, low cost and nutritious spicy bean stew. Perfect for midweek family supper, especially if people need food at different times
I used chickpeas and kidney beans but you can use your favourite beans, or whatever you have in the cupboard. If you use a lot of pulses it is a good idea to prepare a large batch and divide them into bags to keep in the freezer. Take a 5000g bag, soaking overnight in plenty of water. Rinse and boil for 90 minutes or unti they are soft. I then divide them into roughly 225g bags and freeze them ad this is usually the amount I need, roughly equivqlent to at a tin of pulses.
Vegetable With Spicy Beans
I used a large sweet potato and it does go really well in this stew. You could use butternut squash, pumpkin or even some ordinary potato instead. But do I think sweet potato is best. Sweet potatoes are generally available all year round in the supermarkets and are imported from USA or South America.
You could use a butternut squash or a crown prince squash when they are in season or even a couple of plain, local potatoes.
There is a sweet and sour element to this recipe provided by white wine vinegar and honey giving a gentle tang to the dish.
Midweek Family Supper
Once cooked this stew can be kept warm for hours, so you can get cooking even when you are unsure when some members of the family might be home.
It can be kept warm happily for a couple of hours so is also suitable if the family is eating at different times of the evening. Any left overs can be kept in the fridge or frozen for a ready meal for another day.
Serve with a baked potato, rice or a coupel of your favourite green vegetables. This meal is under £4 for a 4 generous servings
Spicy Mixed Bean Stew
- 1 tablespoon vegetable oil
- 1 onion peeled and chopped
- 2 teaspoons cumin seeds
- 1 large sweet potato, peeled and cubed
- 1 x 400g / 14oz can chopped tomatoes
- 500ml vegetable stock
- 1 can kidney beans drained and washed
- 225g (cooked weight) or 1 400g / 14oz tin chickpeas
- 2 teasoon coriander powder
- 1 teaspoon chilli powder
- 3 tablespoons white wine vinegar
- 3 tablespoons runny honey
- 1 tablespoon tomato puree
- Salt and pepper to taste
- Put the oil in in a large frying pan (with a lid if possible)
- Add the onion and cook for a few minutes until it starts to soften
- Add the cumin seeds and cook for a couple of minutes
- Add the sweet potato, stir and cook for 3-4 minutes
- Add the chopped tomatoes, vegetable stock, coriander and chilli powder
- Add the kidney beans and chickpeas
- Add the honey, white wine vinegar and tomato puree
- Stir, bring to the boil and then a gentle simmer
- Cook for 30-40 minutes on a gentle heat with the lid on
- Taste and adjust seasoning
- Serve with rice
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