Thursday, August 12, 2010

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.

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

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.

1 comment:

  1. This differs from the Creole Louisiana red beans 'n rice I*'m used to but I know I will love this too. Red beans 'n rice is served all over every monday, but I want make this one monday.
    Thank You.


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