Spicy Bean Stew
This spicy bean stew consists of a scrumptious array of vegetables, beans and exotic spices. It makes for a warming meal during winter. But it’s equally inviting during summertime, too.
Ingredients:
-250g kidney beans *drained and rinsed if from a BPA free can, or soaked overnight and presser cooked if making from scratch (presser cooking beans will eliminate the lectin content; helping to prevent gut inflammation)
– 1 medium sized courgette
– 1/2 tsp red chilli flakes (dried)
– 1 red onion
– 1 tbsp of mexican spice mix *Found in most health/grocery shops or online
– 20g creamed coconut
– 2 garlic cloves
– 400g chopped tomatoes
– 1 avocado
– 1 lime
– handful of fresh coriander
– 1 sweet potato (optional) or 43g (1/3 cup) quinoa (optional) and a side salad to be served as side dishes
Recipe for a hearty meal:
1) Finely dice the garlic, onion and courgette.
2) Heat medium sized pan with 1/2 tsp coconut oil, medium heat, cook the garlic & onion for approx 3 mins, then add in the courgette and cook for a further 4-5 mins.
3) Add in the kidney beans, chopped tomatoes, chilli flakes and mexican spice mix into the pan with the vegetable mix and simmer for approx. 10 mins, or so, until the mix has thickened. And in a pinch of sea salt for flavour.
4) Peel and remove stone from the avocado and mash with a fork into a small bowl – adding half the juice of lime.
5) Mix the cream coconut with 50g hot water into a small bowl. Add in an extra 10g, or so of creamed coconut (if desired).
6) For optional side dishes: cook either: sweet potato for 10 mins in boiling water and mash, or quinoa for 12 mins and drain.
7) To serve: place the piping hot spicy bean stew into a bowl. Sprinkle fresh coriander on top and squeeze with the remaining lime juice. Drizzle the coconut cream on top. And serve a large spoonful of mashed avocado on the side of the bowl.
*If an even more hearty meal is desired then serve with an extra side dish of mashed sweet potato or quinoa and a mixed seasonal side salad.