I don’t know about you but I am tired of paying way over the top for what should be quite cheap food. With food costs going up and up, this meal is very tasty and should be fine for everyone’s budget. This is a weeknight meal and a big batch will last for the week. Kidney beans help regulate blood sugar, lower cholesterol, and support beneficial bacteria in the gut. They are also called kidney beans because they keep your kidneys healthy! This delicious and warming stew is great served with quinoa or saffron rice or bulghur wheat. A crunchy side salad will round this meal off and will definitely be on your regular cooking list! 🙂
1 x 800g tin of kidney beans
3 x tbsp olive oil
4 x cloves of garlic -crushed
1 x onion – finely chopped
1 x tbsp of tomato paste
1 x 400g can of chopped tomatoes
500 ml of vegetable stock
2 x large spring onion – finely chopped
4 x tbsp dried mint
1 x tbsp dried cumin
1 x tbsp dried coriander powder
cornstarch for thickening
Salt & pepper to taste
In a pan, gently warm the oil and saute the onion and crushed garlic,
Gently saute for about 5 minutes and then add in the cumin and coriander. Then add in the tomato paste and stir everything together for a few minutes.
Add the tin of chopped tomatoes and any overripe tomatoes you have lurking! (these will add sweetness to the sauce).
Pour in half of the vegetable stock and let the sauce thicken for about 5 minutes, stirring frequently. Add in the dried mint, salt and pepper and combine everything. Add in the tinned kidney beans and juice from the tin. Add more vegetable broth if needed.
Mix everything together and simmer for about 30 minutes (uncovered) if you find your sauce is too runny, mix a teaspoon or two of cornstarch. in a little cold water and add to the stew and allow to thicken.
Once ready serve with fluffy hot rice and sprinkle very finely chopped spring onion over the top – enjoy!