Mexican bean stew
Method
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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.
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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.
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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.
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To make the salsa, mix the tomato, coriander and spring onions together in a bowl.
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Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges.
Ingredients
- low-calorie cooking spray
- 1 onion, thinly sliced
- 2 garlic cloves, crushed
- 1 yellow pepper, deseeded and cut into 3cm/1in chunks
- ½ tsp hot chilli powder
- 1 tsp ground cumin
- 1 tsp ground coriander
- 400g tin chopped tomatoes
- 2 tbsp tomato purée
- 400g tin mixed beans, drained and rinsed
- 125g/4½oz wholegrain long-grain rice, to serve
- 100g/3½oz fat-free Greek yoghurt, to serve
- 1 lime, cut into wedges, to serve
- salt and freshly ground black pepper
For the salsa
- 1 tomato, roughly chopped
- 4 tbsp roughly chopped freshly coriander
- 2 spring onions, thinly sliced
Shopping List
Mexican bean stew
Fruit and vegetables
Tins, packets and jars
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