Michael Smith’s Red bean & Rice Stew

This is a spicy stew, made with chili, red beans and rice, makes it a filling meal. Red beans are a good source of cholesterol-lowering fiber, when combined with whole grains such as rice, red beans provides virtually fat-free high quality protein.

Ingredients

Serves 2-3

50g red / white Rice washed

100g brown cowpea / kidney beans (boiled or canned)

2 capsicums finely chopped

2 Fresh red chillis finely chopped

1 tbsp curry powder

1 tbsp chilli powder

1 tbsp sugar

2 tbsp tomato puree

1 vegetable soup cube

1 tbsp garlic ginger paste

1 onion chopped

2 spring onions chopped

2 tbsp vegetable oil

Salt and pepper to taste

Coriander leaves chopped

Method

Heat oil in a large sauce pan, sauté onion, garlic ginger for 2 minutes. Stir tomato puree, curry powder, chilli powder, sugar, soup cube, capsicum and red chilli, stir well for 2 more minutes.

Add washed rice; mix well till rice is coated with all the spices. Add 2 bowls of water, lower the heat, stir well and boil for 30-40 minutes closing the lid.

When rice is cooked, add salt and pepper to taste, boiled cowpea / kidney beans mix well.

Serve stew in bowls garnish with chopped spring onion, coriander and fresh chilli.