Showing posts with label beans. Show all posts
Showing posts with label beans. Show all posts

Monday, January 22, 2024

Smoky Vegan Sweet Potato and Bean Stew, guide on safe use of beans in our dishes.

You can add other ingredients from your kitchen and even use leftovers in this versatile dish brimming with health. You could mix up the beans too. Tinned are ready cooked and safe. If you use dried, they must be soaked overnight and cooked thoroughly for safety reasons.

In some cases, people may be allergic to specific legumes. Allergic reactions can range from mild to severe, so it's important to be aware of any allergies and choose beans accordingly.

Mold Contamination:If beans are stored in a humid or damp environment, there is a risk of mold contamination. Moldy beans can produce mycotoxins, which can be harmful. It's crucial to store dried beans in a cool, dry place.

To minimize these risks, follow these guidelines:Soaking: Soak beans overnight before cooking. This helps reduce lectins and phytic acid.
Boiling: Ensure beans are cooked thoroughly. Boiling for at least 10 minutes is recommended to destroy lectins.
Rinsing: Rinse beans well before cooking to remove any impurities.
Storage: Store dried beans in a cool, dry place to prevent mold growth.

While there are potential dangers, it's important to note that the risks associated with consuming beans are generally low, and they can be part of a healthy and balanced diet when prepared and cooked properly. If you have specific health concerns or conditions, it's advisable to consult with a healthcare professional or a nutritionist for personalized advice.
Smoky Vegan Sweet Potato and Bean Stew

Ingredients:3 tbsp olive oil
2 sweet potatoes, peeled and cut into medium chunks
2 tsp smoked paprika
2 tsp ground cumin
1 onion, chopped
2 carrots, chopped
2 celery sticks, chopped
2 garlic cloves, crushed
1-2 tsp chili powder (depending on preference)
1 tsp dried oregano
1 tbsp tomato purée
1 red pepper, cut into chunks
2 x 400g cans chopped tomatoes
1 400g can black beans, drained
1 400g can kidney beans, drained
Lime wedges, guacamole, rice, and coriander to serve


Preheat the Pot:Heat the olive oil in a large pot over medium heat.

Sauté Aromatics:Add the chopped onion, carrots, celery, and garlic to the pot. Sauté until the vegetables are softened and the onion is translucent.

Add Spices:Stir in the smoked paprika, ground cumin, chili powder, and dried oregano. Cook for an additional minute to release the flavors.

Sweet Potatoes:Add the sweet potato chunks and red pepper to the pot. Mix well to coat the vegetables with the spices.

Tomato Base:Add the tomato purée and canned chopped tomatoes to the pot. Stir to combine.

Simmer:Bring the stew to a simmer. Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes or until the sweet potatoes are tender.

Beans:Add the drained black beans and kidney beans to the pot. Stir to combine and let the stew simmer for an additional 10 minutes.

Adjust Seasoning:Taste the stew and adjust the seasoning if needed. Add more salt, chili powder, or smoked paprika according to your preference.

Serve:Serve the smoky sweet potato and bean stew over rice. Garnish with lime wedges, guacamole, and fresh coriander.

Enjoy:Enjoy this hearty and flavorful vegan stew!

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