bean stew recipe
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| bean stew recipe |
This low fat, lively
stew from Johannesburg depends on canned beans, tomatoes, onions and chillies.
You can add whatever vegetables you need to hand
Ingredients for preparing
• 3 tbsp light olive oil
, or vegetable oil
• 1 red or white onion
, finely slashed
• 6 garlic cloves, squashed
• 1-2 green chillies, deseeded and
slashed
• thumb-sized piece ginger
, finely ground
• 2 tbsp drain, medium or hot curry
powder
• 3 peppers
(blend of red, green
and yellow), finely slashed
• 5-6 expansive carrots
, ground
• 2 tbsp tomato purée
• 5-6 huge tomatoes
or, on the other
hand 400g can cleaved tomatoes
• 2 tsp piri-piri flavor mix
• 2 thyme sprigs, leaves just, or 2 tsp
dried thyme
• spiced apple chutney, BBQ sauce,
twitch sauce or piri-piri sauce to taste (discretionary)
• 400g can prepared beans
To serve
• chopped coriander
• rice
or, on the other
hand mealie bread (South African cornbread)
• mixed green plate of mixed greens
• grilled meats
Method
for preparing
1. Heat the oil in a meal dish set over a
medium warmth. Include the onion and cook until delicate and beginning to
caramelize.
2. Stir in the garlic, chillies and a
large portion of the ginger. Cook for 1-2 mins, then include the curry powder
and blend to make a curry glue. In the event that the blend is beginning to
catch, add a sprinkle of water to stop it consuming.
3. Stir in the peppers and cook for 2 mins
more. Add the carrots and blend to ensure they are covered in the curry glue.
Mix in the purée, tomatoes, piri-piri flavor, thyme and apple chutney or sauce,
if utilizing.
4. Add the heated beans, then half-fill
the can with water and include that as well. Convey to the bubble, decrease the
warmth and stew for no less than 10 mins until the vegetables are delicate and
the blend has thickened.
5. Add the staying ginger and season to
taste. Sprinkle with coriander and serve hot or icy with rice or mealie bread,
plate of mixed greens and flame broiled meats.
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