Mexican Mixed Bean Stew

0
Average: 0 (0 votes)
(0 votes)
Mexican Mixed Bean Stew
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
328
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie328 kcal(16 %)
Protein12.1 g(12 %)
Fat9.58 g(8 %)
Carbohydrates54.92 g(37 %)
Sugar added1.05 g(4 %)
Roughage7.63 g(25 %)
Vitamin A148.78 mg(18,598 %)
Vitamin D0 μg(0 %)
Vitamin E3.06 mg(26 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.15 mg(14 %)
Niacin2.96 mg(25 %)
Vitamin B₆0.38 mg(27 %)
Folate65.27 μg(22 %)
Pantothenic acid0.95 mg(16 %)
Biotin10.08 μg(22 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C90.73 mg(96 %)
Potassium819.14 mg(20 %)
Calcium86.65 mg(9 %)
Magnesium45.01 mg(15 %)
Iron3.74 mg(25 %)
Iodine1.43 μg(1 %)
Zinc0.78 mg(10 %)
Saturated fatty acids1.29 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 tablespoon vegetable oil
1 onion (finely chopped)
2 cloves garlic (finely chopped)
1 green chile pepper (finely chopped)
¼ teaspoon Cumin powder
2 ½ cups vegetable stock
cup tomato passata
14 ounces ripe tomatoes (seeds removed, finely chopped)
1 tablespoon tomato puree
1 pinch sugar
2 cups canned mixed beans (rinsed and drained)
1 ½ cups canned Sweet corn (drained)
1 Lime (juice)
salt
freshly ground peppers
To garnish
Sour cream
1 ripe Avocado (sliced)
1 green chile pepper (sliced)
Lime wedge
Red onions
cilantro
crushed Red pepper flakes
Tortilla chip
How healthy are the main ingredients?
tomatogarlicsugaronionLimesalt

Preparation steps

1.
Heat the oil in a large pan over a medium heat and gently cook the onion for about 5 minutes, until softened.
2.
Add the garlic, chillies and cumin and stir for 1 minute.
3.
Add the stock, passata, tomatoes, tomato puree, sugar, beans and sweetcorn and bring to a boil. Simmer gently for 10 minutes, then remove from the heat.
4.
Add the lime juice and season to taste with salt and pepper.
5.
Serve in warm bowls garnished with a spoonful of soured cream, avocado slices, chilli rings, lime wedges and chopped red onion. Place a sprig of coriander on top and sprinkle with red pepper flakes. Place tortilla crisps at the side of each bowl.