Red Kidney bean stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 cup, chopped Onions, raw 1 cup, chopped Peppers, sweet, red, fresh 100 gram (Veg) Courgette 1 sweetpotato, 5" long Sweet potato 1 cup Yellow Sweet Corn, Canned 2 tsp Paprika 2 clove Garlic 2 tsp bouillon powder (vegetable stock for soups) (by DIANTHA21) 2 1tsp Olive Oil 1 can Canned Tomatoes 15 grams Pureed Tomatoes 2 tsp Oregano, ground 1 tsp Cumin seed 1 tsp Coriander seed 2 tbsp coriander fresh (by MJSPHOTO6) 1 dash Pepper, black 480 gram(s) Tesco value red kidney beans drained 240g tin (by ASSIMPSON) 1 tbsp Cocoa, dry powder, unsweetened
1. In a big pan add the chopped onions & garlic with a little water and cook until tender
2. Add the other vegetables and more water with a tsp of the oil-ideally the vegetables should become slightly shiny or transparent
3. Add the cumin & coriander powder, the smoked paprika the bay leaf and fry a few minutes
4. Add the tomato puree & fry a couple of minutes
5. Add the tinned tomatoes
6. Bring to the boil
7. Add the cocoa or a square of dark chocolate
8. Lower the heat and let it simmer
9. After the tomato sauce changes colour (it becomes a rich dark red almost brownish)
10. Add the beans and the sweetcorn
11. Add the rest of the oil
12. Carry on cooking until the beans are hot
13. Add salt and pepper to taste
14. Serve with a sprinkling of coriander
Serving Size: a bowl
Number of Servings: 6
Recipe submitted by SparkPeople user LEZABEILLE.
2. Add the other vegetables and more water with a tsp of the oil-ideally the vegetables should become slightly shiny or transparent
3. Add the cumin & coriander powder, the smoked paprika the bay leaf and fry a few minutes
4. Add the tomato puree & fry a couple of minutes
5. Add the tinned tomatoes
6. Bring to the boil
7. Add the cocoa or a square of dark chocolate
8. Lower the heat and let it simmer
9. After the tomato sauce changes colour (it becomes a rich dark red almost brownish)
10. Add the beans and the sweetcorn
11. Add the rest of the oil
12. Carry on cooking until the beans are hot
13. Add salt and pepper to taste
14. Serve with a sprinkling of coriander
Serving Size: a bowl
Number of Servings: 6
Recipe submitted by SparkPeople user LEZABEILLE.
Nutritional Info Amount Per Serving
- Calories: 175.3
- Total Fat: 3.0 g
- Cholesterol: 0.0 mg
- Sodium: 114.5 mg
- Total Carbs: 30.0 g
- Dietary Fiber: 3.6 g
- Protein: 8.3 g
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