Easy Mexican bean stew
Try this easy Mexican bean stew that's mostly made from store cupboard ingredients. It's surprisingly healthy and makes a quick and filling midweek dinner. Each serving provides 454 kcal, 26.6g protein, 68.2g carbohydrate (of which 24.2g sugars), 3.8g fat (of which 0.9g saturates), 20.5g fibre and 0.14g salt. With a GI of 52 this meal is high protein, low GI and provides 454 kcal per portion.
Ingredients
- Vegetable oil5 ml
- Garlic2 cloves
- water300 ml
- Lime1 piece
Instructions
5 steps- 1
Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes.
- 2
Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml/10fl oz cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick.
- 3
Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally.
- 4
To make the salsa, mix the tomato, coriander and spring onions together in a bowl.
- 5
Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges.
Nutrition
1 serving ≈ 475 g
Nutrition values are estimates. - means data is unavailable.
My notes and cooking history
Your notebook is private to your account.
Sign in to keep your cooking notes