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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
90.5
g
per serving
181 g total
Fat
4.2
g
per serving
8.4 g total
Protein
23.1
g
per serving
46.2 g total
Cook Time
30
minutes
Serves
2
people
Dietary
Vegetarian
Vegan
Dairy Free
Gluten Free
Ingredients
CondimentsSauces
2
tbsp
Tomato Purée
Dairy
100
g
Greek Yoghurt
Fat-free, to serve
Fruits
1
piece
Lime
Cut into wedges, to serve
GrainsCereals
125
g
Wholegrain Long-Grain Rice
To serve
LegumesPulses
400
g
Mixed Beans
Tinned, drained and rinsed
NutsSeeds
2
clove
Garlic
Crushed
0.5
tsp
Chilli Powder
Hot
1
tsp
Cumin
Ground
1
tsp
Coriander
Ground
1
unit
Salt
To taste
1
unit
Black Pepper
To taste
4
tbsp
Coriander
Freshly chopped for salsa
OilsFats
1
spray
Cooking Spray
Low-calorie
Vegetables
1
piece
Onion
Thinly sliced
1
piece
Yellow Pepper
Deseeded and cut into 3cm chunks
400
g
Chopped Tomatoes
Tinned
1
piece
Tomato
Roughly chopped for salsa
2
piece
Spring Onions
Thinly sliced for salsa
Method
1
Spray a large frying pan with oil and sauté onion and garlic for three minutes over medium heat.
2
Add the yellow pepper and cook for another two minutes.
3
Stir in the spices, chopped tomatoes, tomato purée, and mixed beans.
4
Pour in 300ml of cold water and bring to a gentle simmer.
5
Season with salt and pepper and cook for 30 minutes until thick.
6
Boil the whole grain rice in a saucepan for 25 minutes or until tender.
7
Mix the chopped tomato, coriander, and spring onions in a bowl to make salsa.
8
Drain the rice and serve topped with the beans, salsa, yoghurt, and lime wedges.