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
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2 tbsp coconut oil
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2 large carrots, chopped into small dice
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2 large sticks celery, chopped into small dice
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2 red peppers, small dice
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1 medium onion, finely chopped
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3 cloves of garlic, finely chopped
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1tsp ground Chipotle chilli
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2 tbsp tomato puree
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2 tsp ground cumin
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2 tsp ground coriander
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1 tbsp sweet paprika
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1 cinnamon stick, broken in two
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400g can of chopped tomatoes
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500ml fresh vegetable or chicken stock
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400g can each butterbeans, haricots beans, aduki beans and black beans, drained
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To serve – handful of chopped coriander leaves, avocado and coconut yoghurt
Method
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Preheat oven to 160 degrees C.
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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
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Add tomato puree and stir for 30 seconds, then add the cumin, coriander, and cinnamon, paprika and chilli. Stir fry for a minute.
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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.
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Serve with slices of avocado and some coconut yoghurt and freshly chopped coriander.
