Unbelievably Easy Dinner recipe packed full of taste

September 19, 2019

Bean Stew with Mango Salsa and rice

Ingredients

For the Stew

2 cans of Beans (Borlotti or Black-eye beans, but whatever you like)

1 large diced onion

3 cloves of garlic, diced

20g diced ginger

1 small red chilli pepper, diced

1 diced red pepper

Optional: 1 large portobella mushroom diced

1 heaped teaspoon of Jamaican-Jerk spice

1 heaped teaspoon of paprika

Pinch of salt and pepper

1 tablespoon of maple syrup or heaped teaspoon of sugar.

1 cup of orange juice

Handful of coriander (optional)

 Directions

Drain and rinse beans. Fry in oil over high heat for 5min, tossing to prevent burning, until beans start to split. Meanwhile in large saucepan, fry onion and red pepper (and mushroom if you’ve taken that option) in oil and when softened, add garlic, chilli and ginger. After a minute or two, stir in spices and then add the beans and the orange juice. Cover saucepan with tinfoil and then the lid and turn the heat right down until it bubbles very slowly. Cook for as long as you can (1-2 hours), stirring occasionally and adding a little water if it gets too thick. After an hour, taste to check if it needs more maple syrup to balance the spice. Tastes even better the next day and freezes brilliantly for a quick microwaveable dinner.

For the Mango Salsa

1 cup Mango- fresh or frozen

Half a medium Cucumber

6 small tomatoes on the vine

1 small fig (optional) use whatever fruit is in season (peaches, plum etc)

2 spring onions

Dash of olive oil

2 tablespoons of lime juice

large handful of coriander

Cut all ingredients into small equal sizes mix together with the oil, lime juice and coriander. You can also have it with chicken or fish and rice or just the beans and salsa on there own. It's super healthy, easy to make and kids love the sweetness of the beans.

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