Two Bean Stew

“Beans, beans, beans the more you eat the more you fart.” a secondary school song that rings very loudly in my head when I developed this recipe. The thing is its not a lie, however, don’t hold me to it! Even if its the case don’t make this stop you eating this dish as its one of my favourite stews to make and very healthy, cheap to make and keeps you full!

Ingredients

250g kidney beans (dried or 1 tinned )
250g butter beans (dry or 1 tinned)
1 large red (or white onion)
3 garlic cloves
1 sweet pepper (red or yellow )
half a Broccoli bunch
fresh tomato chopped  (at least 8 or 9) enough to cover all ingredients -OR- can use 2 tins of chopped Tin tomatoes
2 large sweet potato, chopped in cubes (can also use regular ones)

500ml of hot water

Seasoning
basil, 10g
black pepper, pinch
Salt (optional), pinch

1 red chilli  (leave seeds in if want extra heat)

1tsp Corrianda

Serves 4

IMG_3320.JPG

 

Method

  1. Soak both the beans for at least 12 hours if they are dry (healthier option) then boil them for at least 45 mins.
    (Skip this step If you have used tinned beans. as they are already cooked)2. Fry onions and garlic and celery in oil for 1/2 minutes. Until well glazed.

IMG_3322.JPG

IMG_3323.JPG

  1. Add chopped tomatoes and cook for 8 to 10 minutes. Until all ingredients have combined. Reduce the heat slightly once boiled.

IMG_3324.JPG

 

 

  1. Add the  water and spices into the pot. Mix well.

IMG_3325.JPG

 

5. Mix in the brocolli and sweet potato. Cook for 10 and bring up to a boil. Constantly mixing every 5 minutes.

IMG_3326.JPG

 

6.  after bringing to the boil and cooking the sweet potato and broccli add the beans to the pot. Reduce the heat to a simmer. mix well and cook for a further 15 minutes.

IMG_3327.JPG

 

7. Within the last 5 minutes add the herbs and chilli to the dish (chilli is optional) and mix well into the pot.

IMG_3328.JPG

 

  1. Turn off heat. Leave to cool for 10 minutes and ready to serve.

IMG_3330.JPG

IMG_3331.JPG

Nutritional benefits:

  • High in protein
  • High in Fibre
  • Low in fats and saturated fats
  • Low in calories and fills you up!

2 bean stew

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s