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#GreenMondaySA: Bean stew

A simple, high-protein, vegan bean stew which makes a quick and filling dinner.
Serves 4-6

©Micky Hoyle

Ingredients


• Extra-virgin olive oil
• One large red onion, finely chopped
• Four celery sticks, chopped
• Two carrots, peeled and grated.

• Two large cloves garlic, finely chopped
• One teaspoon of paprika
• One teaspoon of cumin seeds
• One teaspoon of cayenne pepper

• Two x 400g tins of chopped tomatoes
• Two large red peppers, chopped
• One tablespoon of tomato paste
• One tablespoon of sherry vinegar

• 1/4 cup red wine
• Freshly ground black pepper
• Himalayan salt

• Three x 400g tinned beans, such as black, borlotti, kidney and butter beans
• One to two cups of vegetable stock
• Lemon zest and juice, for serving
• Fresh coriander, for serving

Method


1. Place some olive oil in a large saucepan or pot over medium heat. Sauté the red onion, celery and carrots until soft, about 8 to 10 minutes.

2. Add the garlic and spices and a little more olive oil if necessary and sauté for a further five minutes.

3. Add the chopped tomatoes, red peppers, tomato paste, vinegar and red wine and bring to a boil, then turn down the heat and cook for an hour, stirring occasionally.

4. Add the beans and add enough vegetable stock to cover nicely. Simmer for another hour over medium-low heat, stirring occasionally.

5. Test seasoning and adjust accordingly.

6. Serve with a lemon wedge and a sprinkling of coriander.

Optional

• Add basmati rice to beef up the menu, or if you’re feeding a crowd.

Recipe courtesy of Amy Hopkins for HSI, Africa.

More Green Monday Recipes.
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