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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 331.8
  • Total Fat: 12.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 458.0 mg
  • Total Carbs: 29.9 g
  • Dietary Fiber: 9.6 g
  • Protein: 24.8 g

View full nutritional breakdown of Mince and bean stew calories by ingredient
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Mince and bean stew

Submitted by: FIFIFRIZZLE

Introduction

This warming dish takes only 20 minutes to cook . You can add other vegetables to taste and substitute chickpeas for beans. Select herbs to change the cuisine - Mexican, Italian, indian. This warming dish takes only 20 minutes to cook . You can add other vegetables to taste and substitute chickpeas for beans. Select herbs to change the cuisine - Mexican, Italian, indian.
Number of Servings: 4

Ingredients

    1 * 400 g can of tomatoes
    3 cloves garlic
    300 g mince
    2 carrots sliced
    1 chopped onion
    2 cups cooked red kidney beans (you could substitute chickpeas)

    Add whatever herbs you like to this dish: garam masala, chili, coriander, basil.

Directions

Spray pan with oil, then heat olive oil. Add garlic and onions; also carrots. Cook until garlic is brown then add mince. Break up with wooden spoon while cooking so there are no lumps. When mince is grey, add tomatoes and beans. Sprinkle on herbs to taste. For example, chili and coriander, Heat until bubbling and cook for 20 mins. Add extra water as required to make a rich gravy. In the last 5 minutes of cooking, you can add extra vegetables such as frozen corn or peas; grated courgettes etc.
Season to taste with pepper and salt. (Don't add salt to any portions you might freeze, it makes the meat tough)

Serve in a bowl,with a spoon. if desired grate a little cheese or spoon plain yoghurt on top. Bread or ric goes well with this dish but adds to the carbohydrates.

Serving Size: Makes 4 x 1 cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user FIFIFRIZZLE.






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