Red Kidney Bean Sweet Potato Stew (Oil-free)

Red Kidney Bean Sweet Potato Stew (Oil-free)

Red Kidney Bean Sweet Potato Stew (Oil free)

Bursting with taste, this dish is made of complex starchy carbohydrates (potatoes and beans) and is full of fibre and vitamins. Great dish for all ages. Full of gut health promoting fibre and phytoestrogens (beans contain plant oestrogens that can help reduce menopausal hot flushes). Is great for 4-6 people.
Prep Time 20 mins
Cook Time 30 mins
Course Dinner, Lunch, Main Course
Cuisine Oil-free, Vegan
Servings 5 people

Ingredients
  

Ingredients:

  • 3 cans Red Kidney Beans rinsed
  • 2 medium sized red onions peeled and chopped
  • 2 inch large chunk of fresh ginger root grated
  • 5-6 large cloves of garlic grated
  • 3-4 green chillies chopped fine or slit long
  • 3-4 large fresh tomatoes chopped
  • 1 can chopped tomatoes
  • 2 large sweet potatoes chopped into large cubes
  • A bag of chopped kale or spinach frozen is fine
  • A bunch of fresh coriander leaves with stalks chopped

BE BOLD WITH SPICES

  • A heaped teaspoon of cumin coriander, chilli, turmeric powders EACH and a pinch of Asafoetida (hing) and a pinch of ground pepper powder.
  • A pinch of brown sugar or jaggery
  • A tbsp of Amchoor dried mango powder Or Pomegranate powder (Anardana powder) – optional
  • A heaped tsp of cumin seeds.
  • 2-3 cups of hot water
  • Salt to taste

Instructions
 

METHOD

  • In a heated large pan, dry roast all the spices, except the Amchoor or pomegranate powder, until you get the aroma taking care not to burn the spices.
  • Add the chopped onions, chillies, ginger garlic and sauté for 3-4 minutes on high heat mixing thoroughly, add a few splashes of hot water and sauté for another 3-4 min.
  • Add the chopped and canned tomatoes and sugar and the amchoor powder. Mix thoroughly and cook for another 3-4 minutes.
  • Add the sweet potato chunks, cover and cook on low heat for about 10 min.
  • Add the rinsed beans, a couple of cups of water, mix thoroughly and cover and cook for another 15 minutes. Check sweet potatoes are cooked through.
  • Add the kale or spinach, coriander stalks, cover and switch heat off and let it cook in the heat.
  • Garnish with coriander leaves and a squeeze of lemon and enjoy with a dollop of soy yoghurt. Or on top of cooked quinoa or brown or red/ black or wild rice

Notes

TOP TIP:
Choose red onions over white onions as they have more antioxidants and flavonoids (anti inflammatory and anti cancer)
TOP TIP: 
Crushing or chopping garlic releases allinase that helps in formation of allicin, a healthy organic sulphur compound that reduces inflammation and has anti cancer properties. 
Leave for ten minutes before cooking or freezing after crushing to allow for maximum benefit.
Keyword Oil-free, Plant-based, Vegan