Kidney bean stew with rice and sukuma wiki
This easy-to-make recipe is packed with fibre, yet low in potassium. The long cooking time really allows the flavours to develop.
Chef
Ingredients
Bean stew
½ tablespoon vegetable oil
2 red onions, sliced
2 tomatoes, cut into wedges
1 tablespoon tomato purée
6 cloves garlic, chopped
4 teaspoons ground coriander
1 teaspoon turmeric
2 x 400g cans red kidney beans, rinsed and drained
1 low-salt vegetable stock cube made up with 450ml boiling water
100g solid coconut cream
Sukuma wiki (sautéed leafy greens)
½ tablespoon vegetable oil
2 red onions, chopped
2 tomatoes, diced
160g kale, shredded
grind of black pepper
Serve with
240g long grain rice, rinsed and drained
20g fresh coriander, roughly chopped
Method
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Step 1
To cook the bean stew, heat the oil in a pan over a medium heat and add the sliced red onion and cook until softened (approx 6 minutes). Add in the tomato wedges, purée and garlic, lower the temperature and cook for 40 minutes, until tomatoes have broken down
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Step 2
Once the tomatoes are cooked, add in the ground coriander, cumin and turmeric, stirring well. Add the kidney beans, stock and coconut cream, mix well and bring to the boil. Reduce to a low heat and cook for a further 20 minutes.
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Step 3
While this is cooking, in a separate pan, heat the remaining oil and make the sukuma wiki. Add the chopped onions and soften for 5 minutes, then add the diced tomatoes and cook for a further 20 minutes. Add the kale and black pepper, cooking for 3-4 minutes, or until the kale has wilted.
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Step 4
Cook rice according to packet instructions.
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Step 5
Serve the bean stew with the sukuma wiki and rice. Sprinkle fresh coriander over to serve.
Food facts
Rice is the main source of carbohydrate, and the value has been provided for those trained in insulin adjustment.
Th is recipe is low in potassium, when following the quantities and serving sizes given, so is suitable if you have been advised to reduce the amount of potassium in your diet. It is also low in phosphate, but does contain some, mainly provided by the kidney beans, so if you have been prescribed a phosphate binder, take as directed.
This recipe is low in protein, and suitable for those advised to eat less protein. If you have been advised to eat more protein, consider eating extra protein at other meals of the day.
For a healthier option, use 100ml of light or reduced-fat coconut milk.
The bean stew is suitable for freezing in airtight containers. Defrost and reheat before use. We don’t recommend reheating rice.
Always wash raw vegetables before cooking to avoid risk of infection. We don’t recommend reheating rice.