Spicy Bean and Vegetable Stew

Spicy Bean and Vegetable Stew
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Info

Serves: 5 (299 calories/portion)

Prep time: 15 minutes

Cooking time: 25 minutes

Ingredients

  • 1 tbsp olive oil
  • 1 small aubergine (about 250g), cut into 3cm dice
  • 2 medium onions, halved and finely sliced
  • 1 yellow pepper, deseeded and cut into 3cm dice
  • 1 red pepper, deseeded and cut into 3cm dice
  • 1 medium sweet potato (300g), peeled and cut into 2cm dice
  • 1 tsp ground coriander
  • ½–1 tsp hot chilli powder
  • ½ tsp smoked paprika (hot)
  • 400g can of chopped tomatoes
  • 400g can of cannellini beans, rinsed and drained
  • 600ml cold water
  • 1 large courgette, halved lengthways and cut into 1.5cm slices
  • 2 tsp cornflour
  • 2 tsp cold water
  • freshly squeezed juice of ½ lime
  • 4 tbsp half-fat crème fraiche
  • flaked sea salt
  • fresh coriander leaves, to garnish (optional)
  • lime wedges, for squeezing

Cooking Method

  1. Heat the oil in a large, deep non-stick frying pan, saucepan or sauté pan. Stir-fry the aubergine over a high heat for 3 minutes until nicely browned. Add the onions to the pan and cook for 2 minutes, stirring often. Scatter the peppers and sweet potato into the pan and stir-fry with the aubergine and onions for another 4 minutes. Sprinkle over the spices and cook for 1 minute, stirring constantly.
  2. Add the chopped tomatoes and beans and stir in the 600ml of water. Season with a good pinch of salt, bring to a simmer and cook for 10 minutes, stirring occasionally. Add the courgette, return to a simmer and cook for a further 10 minutes, stirring regularly.
  3. Mix the cornflour with the 2 teaspoons of water to make a thin paste and stir this into the bean mixture. Cook for 5 minutes or until the sweet potato is just tender and the sauce is thick. Stir regularly, especially towards the end of the cooking time to prevent the sauce sticking. If it does start to stick, add a splash of water.
  4. Remove the pan from the heat, stir in the lime juice and serve the stew topped with half-fat crème fraiche and scattered with fresh coriander leaves if you like. Add lime wedges for squeezing.

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Comments

  • My daughter made three of us this on Sunday. Delicious, and only one of us is a vegetarian. (The chilli was stronger than she thought though).

  • This was delicious and so easy to make, great for those of us following the Slimming World Plan, I served it up with cous cous to soak up the sauce and even the husband who is an ardent meat eater enjoyed it!

  • This was the first recipe I made from the dieters book - the 2 of us found it huge portions - the next day we wizzed it up for soup - yummeeeee!

  • So delicious. Will definitely be cooking this delicious dish again.

  • Absolutely delicious and easy and healthy:) Will be cooking that dish more often!!!

  • Cooked this a couple of times now, I can't believe how nice it is. Brilliant blend of soft, hot, sour and warming. Fast becoming a firm favourite.

  • Absolutely scrumptious, i served with polenta and worked well for me my wheres the meat hubby, who had seconds. looking forward to other recipes.

  • made this for the wife and I the other day, considering im a 16 stone fireman it more than filled me and was gorgeous !!!

  • This has now become a regular on our menu. I love the spices and don't miss the meat from this dish in any way. It's great the next day for lunch when the flavours have matured.

  • I made this but replaced the beans for chick peas and was delicious.

  • Loved this. Put butternut squash in instead of aubergine and added chickpeas. Top off with a little bit of cheese and half fat creme fraiche, this is so good for you and low in fat. Will definitely make again.

  • this was the first dish i tried out of the book - sooooo yummy!!! now I have both books and love it. this recipe was brilliant, easy to follow - but as for 5 and we are only 2 - the diet theme went out of the window as it was too good to leave anything for another day :-)

  • lovely jubbly, filled my belly and the dogs. no seriously, it were lovely #yumyum. Don't like spicy beans however so replaced with baked beans, ate it two days ago and still got wind now!

  • Really enjoyed this. Added rice for my fiancé and I had a nice bowl of the stew with one slice of bread. We both took leftovers to work the next day and heated in the microwave. Yum!

  • Very tasty and as we're not veggies I added chicken breasts to the leftovers for next day. Delicious! Would imagine pork or prawns would be great too.

  • I also used Butternut Squash as a substitute, in my case for the courgette as I hate gone stuff. My 8 year old loves it too, bonus!

  • I'm vegetarian and I'm constantly looking for new recipes that fill me up and have plenty of flavour while being healthy and good for me. This was absolutely gorgeous; I knew I was going to like it but it was fabulous and I had enough left overs to re-use or adapt in to other things. Thank you!

  • I'm not a vegetarian, but it tasted f*cking great! Delicious, can recommend this recipe to anyone

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