Black bean and tomato stew
Black bean and tomato stew
2
lunch/dinner
vegetarian
< 20 mins
stove
Ingredients
- 1 tin (400g) black beans
- 1 tin (400g) tomatoes
- 75g feta cheese
- 2 garlic cloves
- 1 onion
- 1 avocado
- a handful of coriander (fresh)
- 2 tbsp cacao powder
- 1 tbsp cooking oil
- 1 tsp cinnamon (ground)
- 1/4 tsp chilli flakes
- salt and pepper (to taste)
Allergens are marked in bold.
Method
1. Peel and slice the avocado, crush the garlic, and finely dice the onion. Roughly chop the fresh coriander.
2. Heat the cooking oil in a large pan over medium heat. Add the onion and garlic and sauté for 1–2 minutes until fragrant and slightly softened. Add the tinned tomatoes and drained black beans and stir in the cacao powder, cinnamon, and a pinch of salt and pepper. Simmer for 7–10 minutes until the mixture thickens slightly. Add a splash of water if it becomes too dry.
3. Spoon the stew into plates. Top with crumbled feta, avocado slices, a sprinkle of chilli flakes, and the chopped coriander. Serve warm.
Nutritional Information
| Average nutritional values | Per serving (recipe serves 2) |
|---|---|
| Energy | 575 kcal |
| Fat | 33.0 g |
| of which saturates | 9.7 g |
| Carbohydrates | 34.1 g |
| of which sugars | 9.8 g |
| Fibre | 18.7 g |
| Protein | 16.6 g |