Madagascan Bean Stew
A hearty vegan bean stew made entirely in the Tefal ActiFry! So easy to make, and so much flavour.
Calories: 321kcal
Ingredients
- 200 g (~ 7 oz) baby new potatoes
- 1 tbsp oil
- 1/2 onion, finely diced
- 400 g tin black beans, drained but not rinsed (240g, or ~ 1 1/4 cups, when drained)
- 400 g tin kidney beans, drained but not rinsed (240g, or ~ 1 1/4 cups, when drained)
- 3 cloves garlic, minced
- 1 tbsp pureed ginger
- 2 large tomatoes, chopped
- 1 tbsp tomato puree
- Salt
- Black pepper
- 250 ml (~ 1 cup) vegetable stock
- 1/2 tbsp cornstarch
- 1 tbsp water
- 1 large handful rocket (arugula)
- Cooked rice, to serve (optional)
Instructions
- Cut the baby new potatoes into quarters, and add to the ActiFry with a dash of oil. Set the ActiFry to 220°, and cook for 10 minutes. Add the chopped onion, and cook for a further 4 minutes.
- Next add the beans, garlic, ginger, tomatoes, tomato puree, and seasoning. Pour over the vegetable stock.
- In a small bowl, mix the cornstarch with a small dash of water, until smooth. Add this to the ActiFry as well. Cook for another 15 minutes.
- Add the rocket, and cook for 4 more minutes, until wilted. I also added a few extra wedges of tomato along with the rocket, just for a slightly different texture!
- Serve hot with rice, if desired.
Nutrition
Nutrition Facts
Madagascan Bean Stew
Amount Per Serving (1 portion)
Calories 321
Calories from Fat 56
% Daily Value*
Fat 6.2g10%
Saturated Fat 1g5%
Cholesterol 0mg0%
Sodium 337mg14%
Potassium 1253mg36%
Carbohydrates 52.5g18%
Fiber 14.7g59%
Sugar 5.7g6%
Protein 16.4g33%
Calcium 60mg6%
Iron 4.9mg27%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional information is approximate, and will depend on your exact ingredients. Please calculate your own nutritional values if you require accuracy for health reasons.
🖨 Recipe printed from www.easycheesyvegetarian.com
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