Black bean & orange stew

Black bean & orange stew

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.

5 out of 5 stars(6) 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
  • 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

  1. 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.

  2. 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.

  3. 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

Rating details

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