Wednesday, 2 September 2015

Plantain and Kidney Bean Stew

This dish is so simple to make and taste amazing.  I often sit at work thinking about what I will be cooking for dinner and of coarse what I have in the fridge/cupboards, and this is what I'd pictured in my mind.

Plantains are a member of the banana family thy are starchy and low in sugar. they are usually baked or fried and used much like a potato in Caribbean and West African dishes. Like bananas plantains are a good source of potassium and fiber. Plantains contain significantly more vitamin A and vitamin C than bananas.

Serves 4.

1 tbsp coconut oil
1 large white onion, chopped finely
1 red bell pepper
3 green chillies, seeded and chopped finely
3 cloves garlic, minced
4 Beef tomatoes, diced
1/4 cup of vegetable stock
1 tsp pink salt
1 tsp black pepper
2 tsp turmeric powder
2 tsp ground cumin
1 can kidney beans, drained and rinsed
2 ripe plantains, peeled, sliced and halved lengthwise
1 cup chopped fresh coriander

In a pot saute the onions, peppers, chilies and garlic in coconut oil for 5 to 7 minutes, until the vegetables are softened.

Add the tomatoes, veg stock, salt and cumin. Cover and bring to a simmer; let simmer for 15 minutes, stirring occasionally, until the tomatoes are cooked and broken down.

Add the kidney beans and plantains. Cover and simmer for another 20 to 25 minutes. The plantains should be soft and sweet. It your dish requires or water then add accordingly.

Add coriander and mix in so that it wilts. Serve with rice or quinoa sit back and enjoy.

Have you tried plantains before?
recipe adapted from no meat athlete


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