A healthy vegetarian stew made with mixed beans, garlic, mushrooms and tomatoes.
Serves 4
Ingredients:
1 tbsp sunflower or vegetable oil
420g mixed (such as kidney, pinto, cannellini and chickpeas) tinned beans, drained and rinsed
1 red onion, chopped
2 cloves of garlic, crushed
1 carrot, diced
1 green pepper, de-seeded and diced
100g brown mushrooms, sliced
100g chopped tinned tomatoes
1 tbsp tomato paste
½ tsp chilli powder
½ tsp mixed herbs, of your choice
100ml vegetable stock
Salt and pepper, to taste
Cooked brown rice (100g per person), to serve
Method:
1. Heat oil in a saucepan. Stir fry the onion, garlic, carrots, green pepper and mushrooms. Add the mixed beans and stir-fry for another 2 -3 minutes. Then add the remaining ingredients.
2. Season and cover and simmer for 30 minutes. If desired, use the back of a spoon to press some beans against side of pot to thicken stew.
3. Serve on brown rice (100g cooked).
Nutritional info:
Kcal: 317
Protein: 12g
Fat: 6.5g
Sat Fat: 2g
Carbs: 57g