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Eating veggie » Recipes » Mixed Bean Stew with Sliced Avocado

Mixed Bean Stew with Sliced Avocado

Prep time 15 mins, cook time 35 mins

Serves 2

Suitable for Freezing, Healthy, Protein-Rich, Egg-Free, Dairy-Free, Vegan

Beans provide one of the best sources of fibre. Fibre helps to control the release of sugar from carbohydrates, which helps maintain steady energy levels and a feeling of fullness.


Ingredients

  • 1 tbsp olive oil
  • 1 small onion finely diced
  • 1 clove garlic crushed
  • 1 stick celery finely sliced
  • 1 medium carrot diced
  • 1 large red pepper finely diced
  • ½ tsp chilli powder
  • ½ tsp ground cumin
  • ½ tsp smoked paprika
  • ½ x 400g can black beans drained and rinsed
  • ½ x 400g can chickpeas drained and rinsed
  • 1 x 200g can sweetcorn drained and rinsed
  • ½ x 400g can chopped tomatoes
  • 250ml low sodium vegetable stock
  • 1 tbsp tomato purée
  • 1 tbsp lime juice
  • Pinch of salt
  • Pinch of ground black pepper
  • 1 medium avocado peeled, stoned and sliced

Method

  1. Heat the oil in a large saucepan then add the onion, garlic, celery, carrot and pepper and cook for about 10 minutes, until soft.
  2. Add the chilli powder, ground cumin and smoked paprika and cook for a further 2 minutes.
  3. Add the black beans, chickpeas, sweetcorn, chopped tomatoes and vegetable stock and simmer for about 20 minutes, stirring occasionally. If the stew starts to dry out, add a little water.
  4. Stir in the tomato purée, lime juice, salt, pepper and cook for a further 5 minutes.
  5. Serve in bowls with the slices of avocado.

Nutrition per serving

482 kcal

Calories

17.8g

Protein

22.2g

Fat

4.2g

Saturates

55.9g

Carbs

18.8g

Sugar

0.0035g

Salt

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