MEXICAN BEAN STEW BY NUTRITION EXPERT SAL HANVEY
Write up
I am sitting in the kitchen at the moment very near the Aga stove keeping warm.
Leaves are falling, it is cold out there and the wind is howling. I am all toasty and cosy and I love it. I love this time of year. The idea of making something to eat that is nourishing, warming and hearty makes me feel complete.
Beans are full of protein. Also, all the spices provide that welcomed heat at this
time of year. Some of the benefits of beans include;
Black beans and Kidney beans are an excellent source of fibre. The high fibre
content can help reduce blood sugar levels.
Consuming dark red kidney beans and rice together is considered better for
helping a person control their blood sugar levels than consuming rice alone.
The rice and vegetables provide the complex carbohydrates and the beans
provide the protein, therefore providing a balanced meal.
I hope you enjoy making and eating this dish as much as I do and remember to
wrap up warm on these wintery nights.
Mexican Bean Stew
INGREDIENTS
●1 tbsp olive oil
●2 onions, finely sliced
●1 red pepper, deseeded and cut into 3cm, dice
●1 medium sweet potato (300g), peeled and cut into 2cm, dice
●1 tsp ground coriander
●½–1 tsp hot chilli powder
●½ tsp smoked paprika (hot)
●400g can of chopped tomatoes
●400g can of black beans, rinsed and drained
●400g can of kidney beans, rinsed and drained
●400ml cold water
●1 large courgette, halved lengthways and cut into 1.5cm slices
●2 tsp cold water
●freshly squeezed juice of ½ lime
●4 tbsp coconut yoghurt (or dairy yoghurt)
●Rock sea salt
●Cracked Black Pepper
●fresh coriander leaves, to garnish
●lime wedges, for squeezing
Method
●Heat the oil in a large, deep saucepan.
●Add the onions to the pan and cook for 2 minutes.
●Through in the chopped peppers and sweet potato into the pan and
stir-fry with the onions for another 5 minutes. Add the spices and cook
for 1 minute, stirring constantly.
●Add the chopped tomatoes and beans and stir in the 400ml of water.
●Season with a good pinch of salt and pepper.
●Bring to a simmer and cook for 10 minutes, stirring occasionally.
●Add the courgette, return to a simmer and cook for a further 10 minutes,
stirring regularly.
●Cook for 5 minutes or until the sweet potato is just tender.
●Stir regularly and remove the pan from the heat, stir in the lime juice
and serve the stew topped with coconut yoghurt and scattered with
fresh coriander leaves
●Add lime wedges for squeezing.