Kidney Bean & Sweet Potato Stew

 A hearty and comforting potato and bean stew made with kidney beans and sweet potatoes.

KIDNEY BEAN AND SWEET POTATO STEW

This comforting stew is served with dollops of yoghurt (veggie or vegan) as a cooling contrast and hot mint oil (also called nana daagh) as a delicious drizzle. 

It's tasty with rice, broccoli, and fine beans, but leftovers make an excellent brunch or lunch dish with crusty bread.

This stew can be served as a vegetarian or vegan casserole depending on which type of yoghurt you serve it with.

KIDNEY BEANS

Kidney beans are a great source of protein and are great for bulking out stews and casseroles as well as adding texture.

This recipe calls for tinned kidney beans which are already cooked and can be added straight to the pan, but you can soak and cook dried kidney beans instead.

For best results with dried kidney beans, soak them for at least 8 hours or overnight, then drain and rinse them thoroughly. Place them in a pan with fresh water, bring to the boil and boil for 50-60 minutes.

It is important to soak them for a long time then boil in fresh water to rid them of toxins in the skins.

Tinned kidney beans are definitely more convenient.

SWEET POTATO

Don't you just love sweet potatoes? 

• They are one of your 5-a-day
• They are a wonderful colour
• They are very versatile 
• They taste great

They are particularly good in stews. 

They are creamy but bulk out a stew so you feel like it's a really hearty and filling dish. They work so well with spices.

SIMPLY

This recipe comes from the new cookbook from Sabrina Ghayour which is called Simply .

I was delighted when it landed on my doorstep as I loved her cookbook Bazaar which featured vegetarian and plant-based recipes.

This gorgeous turquoise coffee table book is beautifully photographed with recipes that reflect her British and Iranian roots.

Unfortunately, this one isn't vegetarian or vegan but there is a good selection of recipes that are suitable or easily tweaked.

RECIPES WORTH LOOKING OUT FOR

Here are a few of the recipes from the book that caught my eye:

1. Pomegranate Shallots
2. Cannellini Bean Mash
3. Slow-Cooked Butter Beans
4. Sweetcorn, Black Bean & Avocado Salad
5. Chargrilled Aubergines with Red Pepper, Chilli & Walnut Sauce
6. Grilled Pineapple & Potato Kari
7. Saffron & Sesame Shortbreads

DETAILS

• COOKBOOK: Simply
• AUTHOR: Sabrina Ghayour
• EDITIONS: Hardback & Kindle
• PUBLISHER: Mitchell Beazley (part of the Octopus Publishing Group)
• ISBN: 978-1784725167

RECIPE COUNT

100 recipes

Vegetarian - 60 recipes

Vegan - 21 recipes (many of the vegetarian recipes can be tweaked by using vegan feta, milk and yoghurt)

MORE VEG BASED STEWS TO TRY

Here are a few more hearty vegetable-based stews:

• Augergine Caponato Stew
• Hearty Chickpea & Sweet Potato Stew
• Scottish Mushroom Stew
• Slow Cooker Vegan Irish Stew
• Vegan Squash, Leek & Sausage Pie
• Veggie Sausage & White Bean Casserole

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dinner

Vegan

Yield: 4-6

Author: Jacqueline Meldrum with kind permission

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Kidney Bean & Sweet Potato Stew

A hearty and comforting potato and bean stew made with kidney beans and sweet potatoes.

Prep time: 10 MinCook time: 50 MinTotal time: 1 Hour

Ingredients:

• 2 tbsp vegetable oil
• 1 large onion, diced
• 4 garlic cloves, thinly sliced
• 2 tsp cumin seeds
• 1 tsp ground cinnamon
• 1 tsp ground turmeric
• 1 tsp chilli flakes
• 690g/1.5 lb jar passata
• 500g/ 1.1 lbs sweet potato, peeled and cut into 1 cm chunks
• 400g/ 14 oz can red kidney beans, drained
• 30g/ 1 oz flat-leaf parsley, chopped
• 1 tbsp dried mint
• 150g/ ½ cup + ½ tbsp Greek yogurt
• salt & pepper

Instructions:

1. In a large pan, saute the onion in 1 tbsp vegetable oil for a few minutes until it begins to turn translucent. 
2. Add the garlic, stirring so it doesn’t burn. Cook until soft, but not browned.
3. Stir in the spices, then cook, stirring, for a minute or two. 
4. Season with salt and with pepper to taste, then stir in the passata. Reduce the heat to low and simmer gently, uncovered, for about 25 minutes.
5. Add the sweet potato and cook for a further 20 minutes or so until the sweet potato is soft, then add the beans and most of the parsley. Cook for another couple of minutes.
6. Place another pan over a medium heat, add the dried mint and 1 tbsp of vegetable oil and heat the mint for a few minutes (don't let it burn).
7. Serve the stew in bowls, add dollops of the yogurt and scatter over the remaining parsley. Finally pour over the hot mint oil and serve immediately.

Notes:

This stew may be kept in the fridge in an airtight container for 3-4 days. Make the mint oil when you are ready to serve it. You can freeze this stew for 3-4 months. To defrost, leave in the fridge overnight.

Calories

328.24

Fat (grams)

8.55

Sat. Fat (grams)

0.84

Carbs (grams)

53.73

Fiber (grams)

11.09

Net carbs

42.64

Sugar (grams)

13.59

Protein (grams)

11.91

Sodium (milligrams)

362.61

Cholesterol (grams)

0.35

Created using The Recipes Generator

Disclosure: I was sent this book to review. I was not expected to write a positive review and any opinions expressed are my own.