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Village Bean Stew

Yields4 ServingsPrep Time5 minsCook Time25 minsTotal Time30 mins

Bean Stew is a high protein meal served in a rich tomato sauce and contains an abundance of herbs and spices that'll excite your taste buds.

Ingredients
 450 g cannellini beans (white beans)
 2 cups vegetable broth(vegan friendly)
 1 large onions
 1 large ripe tomatoes
 ½ bay leaf(to remove before serving )
 ½ medium green chili peppers(optional)
 ½ tbsp tomato puré
 ¼ tbsp pepper paste (hot or mild)
 ¼ cup sun dried tomatoes (optional)
Herbs & spices
 ½ tsp dried cumin
 ½ tsp dried black pepper
 ¼ tsp red chili flakes (optional)
Instructions
1

If you have a pressure cooker, boil your beans from scratch. Simply cover the beans with enough water and cook for about 40 minutes or according to instructions set on the packet and pressure cooker. Otherwise, just rinse the pre-cooked beans (from can or frozen) and set aside.

2

Start preparing the sauce by adding two tablespoons of olive oil in a large cooking pot over medium heat. Add the finely chopped onions and fry until fragrant for about 3 minutes. Now add the chopped green chilli pepper and fry again for a further 2 minutes.

3

Once the onions are soft, stir in the tomato puré and pepper paste until well combined. Cook for a minute before adding in the diced tomatoes. Let it simmer on low heat for an additional 5 minutes or until the tomatoes have released their moisture.

4

Add spices, herbs and seasoning as well as the finely sliced sundried tomatoes (if using). Continue simmering on low heat for five more minutes and then add the vegetable broth. Bring the sauce to a boil over medium heat, now add the cooked beans and bay leaf and let it simmer on low heat once again for 15 minutes.

Remove the bay leaf before serving. Eat hot or warm, and enjoy with a side serving of plain rice or bulgur.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 352
% Daily Value *
Total Fat 2.9g5%

Saturated Fat 0.4g2%
Sodium 270mg12%
Potassium 1330mg38%
Total Carbohydrate 63.5g22%

Dietary Fiber 26.6g107%
Sugars 11.6g
Protein 19.5g39%
Calcium 19%
Iron 31%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.