Baked plantain & veggie beans stew

Cooking time of 45 minutes – Serves 2

Nutritional Information

• 580 Kcal
• 15g Fat
• 6g Saturates
• 87g Carbohydrates
• 15g Fibre
• 17g Protein
• 1.5g Salt

Allergens & Dietary Requirements

Allergens

• –

Dietary Requirements

• Halal
• Kosher
• Gluten-free
• Dairy-free
• Pescatarian
• Vegetarian
• Vegan

Ingredients

For the stew:

• 1 cup cooked black-eyed beans
• 2 cups chopped tomatoes
• 1 white onion
• 1 red bell pepper
• 1 green bell pepper
• 1 tbsp minced/chopped ginger
• 4 garlic cloves
• 1/2 tbsp palm oil
• 1 chilli pepper of choice
• 2 cups spinach
• salt to taste

For the white rice:

• 1/2 cup raw white rice
• 1 cup water

For the baked plantain:

• 1/2 tbsp coconut oil
• 1/2 medium plantain

To serve:

• 1/2 medium avocado

Method

1. Cook 1/2 cup rice in 1 cup water on a low heat (roughly 17 mins)
2. Peel and slice your plantain into circles
3. Spread out on foil or greaseproof paper and add coconut oil
4. Place in oven (preheated to 180*C fan) and cook for 20 minutes until cooked through
5. Chop your onion and bell peppers into small pieces
6. To a medium pot, add 1/2 tbsp palm oil
7. When hot, add your chopped onions and bell peppers and cook until soft
8. Add minced garlic and your ground ginger. Stir for 1 minute
9. Add your chopped tomatoes, salt, chillies and any other seasoning of your choice. Stir for 1 minute then cover and let cook for 15 minutes on a medium to low heat
10. Add your cooked beans and spinach. Stir and let sit for 5 minutes

This recipe was created in collaboration with Best Body Africa. For more delicious and nutritious African recipes, check out bestbodyafrica.com