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Rezepte
Connie  |  Jan 30, 2019

This flavorful hearty stew is packed with legumes, therefore high in protein, fiber, slow burning carbohydrates and important minerals like iron which, all together, will help to keep your energy levels up in this cold weather. The chilies, avocado, parsley and coriander up the antioxidants and healthy fats and make this meal a super healthy & tasty main course. 

Interesting nutrition tip: Legumes can be hard to digest if you're not used to them and don't have the right bacteria in your gut yet. Therefore eat legumes regularly and increase the amount of beans, peas and lentils slowly to get used to them and try to start with a pureed form such as hummus or soups. A good way to make them more digestible is also by soaking them over night in water  and to add some fennel seeds while cooking.  Cumin also helps with digestion, therefore always add some to your legume recipes.

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Ingredients stew: (serves 8)

2 medium onion, peeled and finely diced

1 big glove garlic, finely chopped

2 big peppers, washed deseeded and cut in about 2cm chunks

2 long red chillis (about 10 cm long, medium heat; deseeded, finely sliced)

optional: 3 stalks of celery finely chopped

1 heaped tsp chilli flakes or powder (more or less depending on how hot you want it)

1 ½ heaped tsp ground cumin

1 level tsp. cinnamon

optional: 1/4  tsp nutmeg (freshly ground is best)

1 level Tbsp. brown sugar, date powder or 3 Tbsp. of Connie’s Kitchen Ketchup

2 tins best quality chopped tomatoes or tomato passata (about 800g)

1 tin chick peas 400g (drained, or 200g dried

1 tin Kindey beans or borlotti 400g  (drained, or 200g dried)

1 tin small white beans 400g (e.g. cannellini, drained or 200g dried)

1 small tin of mais (drained, about 200g)

about 400ml of high quality vegetable or chicken bouillon, more if too thick

2 Tbsp. Balsamic vinegar

sugar (or date powder), salt and pepper to taste

To serve:

20g Coriander or Parsley (finely chop stems of coriander and put it into the stew)

Full fat yoghurt or sour cream (about 250g)

Lime wedges

Fresh crusty white bread or rice

Guacamole

 

Ingredients Guacamole

2 ripe avocado

2 level tsp. of finely chopped onion

juice of ½-1 lime

15g of Coriander roughly chopped (stems can be used, chopped very finely)

salt and pepper to taste

optional: 4 cherry tomatoes finely chopped

 Method:

  1. Heat 2 Tbsp rapeseed oil (or olive oil) in a big saucepan over medium heat. Cook onion and celery stirring once in a while, until softened 8–10 minutes.
  2. Add garlic, and seasonings (cumin, chilli flakes, cinnamon, nutmeg), stirring, for about 2 minutes until fragrant.
  3. Add all the other ingredients (except balsamic vinegar) and cook for about 30mins on a small flame. Stir regularly.
  4. Add balsamic vinegar and season to taste. It is important that the sweet and salty level are balanced.
  5. Serve with a dollop of yoghurt or sour cream, guacamole, a lime wedge and sprinkle with plenty of parsley or coriander.

Tips:

- This can be prepared a few days in advance and kept in the fridge (up to 3 days) or it also freezes very well (up to 3 months).

-If you use dried beans and chick peas, soak over night. Drain the water and fill up with fresh water. Cook for about 1 h or use a pressure cooker which is faster. Also cook a double or triple batch and freeze the left over legumes for other dishes.

-Use some of the cooking water from the beans for the stew, it adds great flavour.

 

 Enjoy!

 

 

 

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