Chipotle Bean Stew
Easy to make healthy, delicious bean stew recipe with a hint of subtle chilli flavours.
Rich in protein, vitamins, minerals and gut friendly fibre.
Serves 4
Takes 45 minutes
- 500g mixed beans
- 4 carrots, finely diced
- stalks of any veg, finely diced
- 2 celery stalks
- lug of olive oil
- good knob of butter (or dairy free alternative)
- 1/2 white onion diced
- 3 garlic cloves, crushed
- 1/2 tsp finely chopped fresh chilli
- 1/2 tsp chilli flakes
- 1/2 tsp chipotle flakes
- 1 tsp paprika
- 1/2 tsp celery salt
- 250ml tin plumb tomatoes
- 400ml veg stock
- 1tsp oyster sauce
- 1tbs porcini mushroom paste
- 1/4tsp sherry vinegar
- black pepper
- bunch fresh chopped parsley
- tbs natural yogurt – optional (or plant-based alternative)
Method
Heat the oil and butter in a pan on the hob.
Add the carrots, vegetable stalks, celery, onion, chilli and crushed garlic into the pan, stir, then place the pan lid on, allow to gently cook for approx. 20 minutes until soft.
Add the chipotle chilli flakes, paprika, celery salt, and black pepper to the pan, stir, and cook for 5 minutes.
Add the vegetable stock, tin of tomatoes, porcini mushroom paste, oyster sauce and sherry vinegar to the pan, stir, taste, then add more of either to adjust the flavour to achieve the right balance of sweet, sour and salt to your own palette and cook for 10 minutes.
Add the mixed beans, gently heat the beans through.
Remove the pan from the hob, allow to cool for 5 minutes.
To Serve
Serve the bean stew with chopped fresh parsley and a dollop of natural yogurt if desired.
Ideal served with mash or a piece of rustic bread.
Store
Fridge 3 days.
Freezer 3 months.
Tips
I hate to waste food so I tend to keep the stalks from the cauliflower, Cavelo Nero and similar vegetables to use in stews and soups.
I like to make extra of this dish to freezer, for a ready home-made meal.
Ideally use bio-degradable freezable sealable bag. Once filled with a single portion, lay it flat in the freezer. To defrost, place the bag into a jug of tepid water until thawed.
Food Produce
Ideally use organic food produce where possible.
Visit your local food suppliers or farmers market for fresh produce.
Consider the animal welfare when selecting fresh meat,poultry, eggs and dairy.
Select foods that are ethically sourced.
Ideally know the provenance.
Consider eating more sustainable foods.
Helpful Books
Author: Angela Taffinder the founder of Emporium Treatment Clinic. A practising Aesthetician for 35+ years, holistic and wellbeing advocate and yoga instructor. The creator of Yoga & Vitality.