We are having unseasonably chilly weather here in Johannesburg so I am thinking of making this for dinner. This stew can also be a minestrone if you add more liquid (water or stock). This recipe is adapted from one by my friend Judith.
Three Bean Stew
Olive oil for frying
1 onion chopped
2 cloves of garlic
2 large sticks of celery chopped
2 large carrots sliced
1 tin butter beans drained and rinsed
1 tin brown lentils drained and rinsed
1 tin red kidney beans drained and rinsed
1 tin tomato and onion mix
10 leaves of spinach destalked and torn into small pieces
3 fresh tomatoes diced
1 Cup brown rice
Fresh corriander (cilantro) to serve
Fry the onion, garlic, celery and carrots until soft. Add all other ingredients and add water unitl everything is covered. Bring to the boil and then allow to simmer until the rice is cooked. Serve with fresh corriander leaves.
Red kidney beans are the best source of vegetarian iron and contain more iron than even liver. Iron present in vegetables require vitamin C to be converted into a form absorbed by the body... enter the tomato. They are also an excellent source of manganese and B1. All beans are a good source of fiber and protein.
I am attempting my first vegan cake tonight and will bring it to work tomrrow to be taste tested by the death eaters. Wish me luck!
No comments:
Post a Comment