This Smokey Bean Stew is developed from a recipe by Rupy Aujla (I love his cookbooks). It’s packed full of dietary fibre, vitamin C and B vitamins. This dish is really simple, one-pot on the hob and absolutely proves the point that healthy food can be delicious, comforting and rewarding! Give it a go.
A note on Asafoetida. This spice a natural defeater of intestinal wind, which is why I use it in dishes featuring beans or pulses. It is also good for those who can’t or won’t eat onion or garlic, as it adds a similar depth and savouriness to food.
Ingredients
- 2 Cloves Garlic crushed
- 3 Anchovy Fillets (optional)
- 2 Red Peppers chopped into chunks
- 1 Onion halved and sliced
- 1 Tin of chickpeas
- 2 Stalks of celery chopped
- I Tin of Tomatoes
- 1 Tin Kidney Beans
- 2 Tsp Smoked Sweet Paprika
- Pinch of chilli flakes
- 1 Tsp honey or agave
- 1 Tsp Asafoetida (optional)
- Salt and Pepper
- Good slug of Olive Oil
Instructions
Saute the onion in the olive oil with the chopped anchovies and garlic until soft and then add your chopped pepper. Cook until the pepper softens. Then add the celery, smoked paprika, chilli flakes, season well and cook for another 5 minutes.
Add the chickpeas, kidney beans, tinned tomatoes, and Asafoetida to the pan and bring up to a simmer. Once simmering, bring the heat down and cook for around 10 minutes. Add a tsp of sweetness from honey or agave at the end and stir in well. You should end up with a gorgeous thick stew. You can always slice and serve up a little sourdough to mop up the juices if you fancy it 😉
I serve up with a big side of green vegetables.
If you liked this dish, take a look at my Butternut, Chickpea and Lentil Dahl, another simple dish that is packed with dietary fibre.
