Mexican Bean Stew
Try this simple Mexican bean stew. Beans are a great source of protein and fibre and can improve gut health. This is a healthy stew which makes a quick and filling midweek dinner.
Ingredients
2 tbsp coconut oil
2 large carrots, chopped into small dice
2 large sticks celery, chopped into small dice
2 red peppers, small dice
1 medium onion, finely chopped
3 cloves of garlic, finely chopped
1tsp ground Chipotle chilli
2 tbsp tomato puree
2 tsp ground cumin
2 tsp ground coriander
1 tbsp sweet paprika
1 cinnamon stick, broken in two
400g can of chopped tomatoes
500ml fresh vegetable or chicken stock
400g can each butterbeans, haricots beans, aduki beans and black beans, drained
To serve - handful of chopped coriander leaves, avocado and coconut yoghurt
Method
Preheat oven to 160 degrees C.
Add the carrot, celery, peppers, onion and garlic to the oil in a large wide pan on a medium hot heat and sweat until onions are translucent, about 10 mins
Add tomato puree and stir for 30 seconds, then add the cumin, coriander, and cinnamon, paprika and chilli. Stir fry for a minute.
Add chopped tomatoes and stock, bring to simmer then add the beans, bring back to a simmer then cover and place in the oven for 1 hour or leave on low heat on the hob.
Serve with slices of avocado and some coconut yoghurt and freshly chopped coriander.
