Red bean stew

Name: Red bean stew
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: American, European
Ingredients: 1200g of tinned kidney beans, drained & washed; 1 carrot, washed & sliced; 1 white one large onion, peeled & diced; 2 bunches of spring onions, washed & sliced finely; 1 litre of stock, made with one vegetable stock cube; 10g vegan gravy granules; 1 clove garlic, rushed; 2 bay leaves; 20ml oil; 1/2 teaspoon salt; 3 sprigs of thyme; 1 scotch bonnet, washed, deseeded & left whole; 3 pimento seed – all spice, rushed using a pestle & mortar; 5g dried mixed herbs; 1/2 tin of chopped tomatoes; 15g tomato puree

5 steps

Prep:15minCook:35min

A one pot, gut healthy, hearty meal packed with flavour.

Updated at: Thu, 17 Aug 2023 09:03:20 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories390 kcal (19%)

Total Fat7.7 g (11%)

Carbs59.9 g (23%)

Sugars12.1 g (13%)

Protein22.8 g (46%)

Sodium1756.5 mg (88%)

Fiber15.9 g (57%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1200gkidney beans

tinned, drained & washed

1carrot

washed & sliced

1onion

white, large, peeled & diced

2 bunchesspring onions

washed & sliced finely

1 litrestock

made with one vegetable stock cube

10gvegan gravy granules

1 clovegarlic

rushed

2bay leaves

20mloil

½ teaspoonsalt

3 sprigsthyme

1scotch bonnet

washed, deseeded & left whole

3pimento seed

all spice, rushed using a pestle & mortar

5gdried mixed herbs

0.5tin of chopped tomatoes

15gtomato puree

Instructions

Step 1

In a medium to large pan sweat off the white onions, carrots, and garlic, when tender add tomato puree, bay leaves, dried herbs, thyme, pimento seeds and scotch bonnet and continue to cook for 2-3 minutes.

Step 2

Then add the chopped tomatoes, vegetable stock, salt and kidney beans. Simmer on a low heat for 25 minutes with pan lib slightly ajar.

Step 3

Stir in all the gravy granules and allow to simmer, ensuring it stays at a wet consistency and cook for a further 5 minutes.

Step 4

Tips: Taste the stews during the cooking process and remove scotch when desired heat & flavour is achieved

Step 5

Serving suggestions: with boiled rice or crusty bread