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Beanie Stew

Simple, nutritious hearty stew which will satisfy even the largest appetite.
Total Time 1 hour
Course Main Course
Servings 4 people

Ingredients
  

  • 600 g sweet potato or pumpkin diced (or combo)
  • 3 capsicums, large dice
  • 2 brown onions, sliced thinly
  • 3 garlic glove, crushed or chopped
  • 2 tins black beans or kidney beans (undrained) or combo
  • 1 tbsp ground cumin
  • 1 tbsp ground coriander
  • 2 tsp sweet paprika
  • Oil (light cooking oil, e.g. olive or vegetable)
  • Salt and pepper
  • water (about 2 cups)
  • 1 serve fresh salsa (optional)
  • White or brown rice (optional)
  • Natural Yoghurt (optional)

Instructions
 

  • Preheat oven to 180°C (fan forced).
  • Toss the sweet potato/pumpkin and capsicum with a little oil and the spices.
  • Place in a roasting tray, lined with baking paper, and place in the oven at 180°C for 30 minutes or until soft. If it is too hot to use the oven, or you don’t have one, cook them in a large non-stick frying pan over a low heat.
  • Gently fry the onion in a large non-stick frying pan at medium heat until soft.
  • Add garlic, stir for one minute, then quickly add tinned beans, liquid and all.
  • Fill each empty bean tin half full of water, slosh around, then add to the pan (you’re rinsing them ready for recycling and catching any stray beans).
  • Season with salt and pepper and simmer on a medium to low heat until reduced and starting to thicken (about 15–20 minutes).
  • Prep the salsa (see recipe below) at this point, if making. Put rice on to cook at this point, if making.
  • Add the sweet potato/pumpkin and capsicum to the onion pan and cook until it has the consistency of a stew (you may need to add a little more water at this stage).
  • Serve with rice, natural yoghurt and fresh salsa (optional).

TIPS

  • Don’t have the ground spices? Use 2 – 3 tablespoons of garam masala.
  • Fry chopped fresh chillies, or add chilli flakes, to the onion mix if you would like to spice it up a bit.
  • For a quick alternative to the salsa, chunky chop some avocado, tomato and spring onion and season with salt & lemon juice.
  • Add a chopped eggplant/aubergine to the roasting vegetables for extra meatiness.
  • Once the roasted vegetables are in the pan, don’t stir too much or the roasted veggies will collapse.
Keyword Beginner friendly, Gluten Free, Hearty, Vegetarian

DELCIOUS & EASY

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