Black bean & orange stew

Name: Black bean & orange stew
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Ingredients: 4 tbsp olive oil; 2 onions, finely chopped; 2 clove/s garlic, crushed; 2 tsp ground coriander; 2 tsp ground cumin; 1½ tsp smoked paprika; 2 tsp dried oregano; ½ tsp fine sea salt; 500 ml fresh vegetable stock; 400 g cans black beans, drained and rinsed; 2 blush oranges (scrubbed), zest and juice of 1, 1 peeled and sliced; 1 tbsp tamari; 2 tsp clear honey; 2 tsp red wine vinegar

To make this simple dish into a Brazilian-inspired feast, add as many of these extras as you like: soured cream, grated Cheddar, guacamole, tortilla chips, steamed rice, fresh coriander, extra orange.

Recipe by: Tara Wigley

5 out of 5 stars(5) Rate this recipe

Gluten freeHealthyLow in saturated fat2 of your 5 a day

Serves4
CourseMain meal
Prepare10 mins
Cook40 mins
Total time50 mins

Ingredients

4 tbsp olive oil
2 onions, finely chopped
2 clove/s garlic, crushed
2 tsp ground coriander
2 tsp ground cumin
1½ tsp smoked paprika
2 tsp dried oregano
½ tsp fine sea salt
500ml fresh vegetable stock
2 x 400g cans black beans, drained and rinsed
2 blush oranges (scrubbed), zest and juice of 1, 1 peeled and sliced
1 tbsp tamari
2 tsp clear honey
2 tsp red wine vinegar

Method

Drizzle the oil into a large sauté pan or saucepan and put on a medium heat. Add the onions and cook for 8-10 minutes, stirring from time to time, until softened but not taking on too much colour. Add the garlic, spices, oregano, salt and plenty of freshly ground black pepper. Cook for another 3 minutes, stirring often, adding a splash of stock if the spices are catching.
Add the stock and beans, bring to the boil, then simmer over a medium heat for about 15 minutes. Stir in the orange juice, tamari, honey and vinegar, then cook for another 10 minutes.
Whizz briefly with a stick blender if you want it thicker, then stir through the zest. Serve with the slices of orange and as many of the extras above as you like.

Nutritional

Typical values per serving when made using specific products in recipe

Energy	1,481kJ/ 355kcals
Fat	17g
Saturated Fat	2.4g
Carbohydrates	31g
Sugars	19.1g
Fibre	15g
Protein	12g
Salt	2g

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