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Easy Spicy Black Bean Stew

Easy Spicy Black Bean Stew 

black bean stew.jpg

This is a take of a veggie chili, but without the Quorn mince. Its packed with protein and should satisfy everyone's appetite. Its such a good winter warmer and for those who like it extra hot, not Pitta types, you can add extra chili flakes or add a fresh one for extra punch.

This dish looks great too full of deep red flavours perfect to eat in front of a log burning fire.

It's not perfect for Pitta, but as a Pitta, I love it but only have it on limited occasions, its good to help with the extra digestive juices needed to take us through the winter months.

Ingredients

  • 2 Tins of black beans, drained and washed, I always buy organic ones and keep some in my cupboard for emergencies
  • 5 to 6  cups water
  • 1 teaspoon of salt
  • Half a teaspoon of asafoetida
  • 1 tablespoon of bouillon, I use Marigold  
  • 1 tablespoon of ghee
  • 1 small tin of sweetcorn
  • 1 large sweet potato scrubbed and chopped into chunks
  • 2 medium tomatoes chopped, or a small tin of organic tomatoes
  • 2 medium carrots sliced
  • freshly ground black pepper to taste
  • 1 medium onion chopped
  • 1 red pepper chopped 
  • 2 cloves of garlic
  • 2 teaspoons cumin
  • half a teaspoon of chili flakes 
  • the zest and juice of 1 medium orange
  • A handful of rice, optional
  • Coriander leaves for serving

Directions

Add beans, sweet potatoes, bouillon, and carrots to the water, bring to the boil and simmer.

After 10 mins or so I like to throw in a handful of washed rice as it adds to the texture of the dish, it's up to you if you want to do this. The rice will get thicker and gloopy if you have leftovers and want if for the next day.

In the meantime, heat the ghee and add all remaining ingredients, not tomatoes or orange, and fry until fragrant a couple of minutes.

Add the tomatoes and cook for a few minutes.

Add the spice mix to the pan with beans and sweetcorn etc and cook until carrots and potatoes are cooked through.

Right at the end add the orange juice and zest, mix well and serve with rice or crusty bread.

Add the coriander leaves for serving

 

Linda Bretherton
www.lindabretherton.com

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