Brazilian bean stew
Time to make: 4 hrs 45 mins , 4 hrs on low plus 30 mins on high
( Hands-on time: 15 mins )
Total cost: $ 9.60 / $ 2.40 per serve
(at time of publication)
Nutrition Info.(per serve)
- 2 tablespoons canola or sunflower oil
- 2 medium-sized onions, finely diced
- 1/4 cup chopped fresh coriander
- 2 x 400g cans chopped tomatoes in juice
- 1/2 cup water
- 300g yams or 1/2 butternut pumpkin
- 1 cup dried pinto beans, soaked overnight in cold water (see tip)
- 500g kale or silver beet, tough ribs removed, finely sliced
- 1 cup long-grain rice
- 2 cups water
Total fat 9g
Saturated fat 1g
Dietary fibre 17g
1 Preheat slow cooker on high. Heat oil in a frying pan over a medium-high heat. Add onions and cook until softened. Remove 1/4 cup onions and place in a saucepan. Set aside (to cook later with rice). Add coriander to frying pan and stir over heat for 1 minute. Pour tomatoes into frying pan. Bring to the boil then pour into slow cooker with water.
2 Drain soaked beans then boil beans in fresh water for at least 10 minutes. Add beans to slow cooker and mix into sauce. Scatter yams on top then cover and cook for 4 hours on low. If using butternut, peel skin with a potato peeler. Remove seeds, cut in quarters lengthways then cut in even-sized pieces.
3 Check beans are cooked firmly but a little soft. Add kale. Stir through. Cover and cook for 30 more minutes on high.
4 To cook rice, heat saucepan with the remaining onions over a medium heat and add rice. Toss through onions until grains are glossy. Add water and salt if preferred. Stir while bringing to the boil. Reduce heat to a low simmer, cover then cook for 12 minutes. Remove from heat and stand for five minutes before serving. Fluff rice with fork and serve with Brazilian bean stew.
To speed up cooking time, use 2 x 400g cans pinto beans and cook the stew in a heavy-based pan on the stove top. Then for Steps 1 and 2, cook mixture over a low heat, covered, for 35 minutes. step 3, check yams are cooked through. Add kale and cook for 10 more minutes.
Half a cup (about 100g) dried beans will yield double the amount of cooked beans. One can cooked pinto beans (drained) is 250g.