
Beanie Stew
Simple, nutritious hearty stew which will satisfy even the largest appetite.
Total Time 1 hour hr
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