Peanut, Chickpea & Black Bean Stew Recipe

Peanut, Chickpea & Black Bean Stew¬†Recipe, from our academy’s recipe selection.

Ingredients

1 tsp ghee or olive oil
1 large white onion, finely chopped
1 green bell-pepper, diced
1 red or yellow bell-pepper, diced
4 cloves garlic, finely chopped
1 inch piece fresh ginger, finely chopped
1 tsp coriander powder
1 tsp cayenne pepper
1 tsp sea salt
1 tsp garam masala
1 tsp ground cumin
1 tsp ground turmeric
400ml vegetable stock (made with one organic stock cube)
400g fresh or frozen white fish fillets (cod, haddock or similar)
400g (drained weight) tinned chickpeas, drained and rinsed well
200g (drained weight) tinned black beans, drained and rinsed well
300ml coconut milk
juice of 1 lemon

Serves 4

Per Serving:

480 calories
16g fat
47g carbs
37g protein

Cooking Instructions

Heat the ghee / oil in a large saucepan over a medium heat. Add the onion and fry
gently for 4 minutes, stirring frequently.
Add the bell-peppers, garlic and ginger. Stir well and fry gently for 4 minutes,
stirring frequently.
Add the dried spices, stir well and fry for 30 seconds.
Add the stock, stir well and bring to a gentle simmer.
Add the fish, chickpeas and black beans. Stir well, cover and cook for 10 minutes.
Add the coconut milk, stir well, cover and cook for 5 minutes.
Stir well and add the lemon juice. Stir and serve.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze
on same day.

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