Black-eyed bean stew
- Prepare
- less than 30 mins
- Cook
- 30 mins to 1 hour
- Serve
- Serves 4
This healthy bean stew is quick to put together, packed with protein and easy to assemble from storecupboard ingredients and fresh vegetables.
Each serving provides 298 kcal, 12g protein, 52g carbohydrates (of which 16g sugars), 1.6g fat (of which 10g saturates), 10g fibre and 0.4g salt.
By Tai Ibitoye
Ingredients
- 3 celery sticks, roughly chopped
- 2 carrots, peeled and roughly chopped
- 1 large sweet potato, scrubbed and cut into 3cm/1¼in chunks
- 1 onion, chopped
- 2 garlic cloves, crushed
- 6 thyme sprigs, leaves only, or 1 tsp dried thyme
- 400g tin chopped tomatoes
- 1 tsp ground turmeric
- 1 tsp ground allspice
- ½ tsp chilli powder
- 2 x 400g tins black-eyed beans, drained and rinsed
- 1 lime, juice only
- salt and freshly ground black pepper
To serve
- 6 spring onions, shredded
- lime wedges
Method
Combine all of the ingredients, except the black-eye beans and lime juice, in a large saucepan or casserole. Pour in 600ml/20fl oz water, bring to the boil, then reduce the heat. Cover and simmer gently for 25 minutes until the vegetables are soft but still holding their shape.
Stir in the beans, bring back to a simmer and cook uncovered for 10 minutes, stirring occasionally. Remove from the heat, stir in the lime juice and season with salt and plenty of black pepper. Spoon the stew into bowls, top with the shredded spring onions and serve with lime wedges.
