Mexican Bean Stew

A simple, spiced vegetarian bean stew served with whole grain rice, fresh salsa, and Greek yoghurt.

Vegetarian Healthy Dinner High Protein Beans Low Gi

Estimated Nutrition

Calories

492

kcal / serving

984 kcal total

Carbs

90.5g

per serving

181 g total

Fat

4.2g

per serving

8.4 g total

Protein

23.1g

per serving

46.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tbsp

Tomato Puré

Dairy

100

Greek Yogurt

Fat-free, to serve

Fruits

piece

Lime

Cut into wedges, to serve

GrainsCereals

125

Wholegrain Long-Grain Rice

To serve

LegumesPulses

400

Mixed Beans

Tinned, drained and rinsed

NutsSeeds

clove

Garlic

Crushed

0.5

tsp

Chili Powder

Hot

tsp

Cumin

Ground

tsp

Coriander

Ground

unit

Salt

To taste

unit

Black Pepper

To taste

tbsp

Coriander

Freshly chopped for salsa

OilsFats

spray

Cooking Spray

Low-calorie

Vegetables

piece

Onion

Thinly sliced

piece

Yellow Pepper

Deseeded and cut into 3cm chunks

400

Chopped Tomato

Tinned

piece

Tomato

Roughly chopped for salsa

piece

Spring Onion

Thinly sliced for salsa

Method

Add the yellow pepper and cook for another two minutes.

Stir in the spices, chopped tomatoes, tomato purée, and mixed beans.

Pour in 300ml of cold water and bring to a gentle simmer.

Season with salt and pepper and cook for 30 minutes until thick.

Boil the whole grain rice in a saucepan for 25 minutes or until tender.

Mix the chopped tomato, coriander, and spring onions in a bowl to make salsa.

Drain the rice and serve topped with the beans, salsa, yoghurt, and lime wedges.

Spray a large frying pan with oil and sauté onion and garlic for three minutes over medium heat.