RED BEANS & TOMATO STEW
This is a warming, comforting stew, perfect for the winter months.
The kidney beans provide protein and fibre, while the vegetables deliver a mix of vitamins and minerals to nourish the body. You can pair it with a slice of toasted bread or a fistful of grains, such as quinoa or barley.
Time: 30 minutes
-1 can of red kidney beans, washed and rinsed
-1 can chopped tomatoes
-250ml vegetable broth (or sub for water)
-1/2 onion, chopped
-1 garlic clove, minced
-1 red pepper, chopped
-1/3 cup pitted olives, cut in half
-a handful of fresh spinach (or sub for frozen)
-2 tbsp chopped parsley
-2 tbsp extra virgin olive oil
-salt and pepper to taste
-chili powder to taste
-1 tbsp of lemon juice
1-Place a casserole on medium heat, add the olive oil, onion and garlic and cook until golden.
2-Add the olives, red pepper, parsley, vegetable broth and chopped tomatoes and cook for about 20 minutes on low heat with the lid on.
3-Take off the lid, add the red kidney beans and spinach. Add salt, pepper and chilli to taste and let it cook for a further 10 minutes.
4-Remove from heat and enjoy with a drizzle of extra virgin olive oil and lemon juice.