Mexican Bean Stew

Last updated: June 2023

I am always trying to think about dishes that will give me some extra protein, as I am really trying hard to get myself physically stronger and fitter at the moment. Beans are a great protein source but can cause issues for those with IBD, so apologies if I am tempting you with a food you can’t eat!

This dish ended up being Mexican inspired purely by accident, as I visited my herbs and spices rack and that just happened to be what I fancied that day! I have listed the beans I used in the ingredients section but do feel free to swap them for your favorites! I love a vegetarian dish, but I do usually add some meat for my partner. I served him sausages with this!

Important to note that there is very little I have to avoid now, since my permanent ileostomy. I can eat any vegetable, as long as I chew thoroughly and I have something with it such as pasta, potato, rice or bread. I don’t have a problem tolerating meat or cheese, but I prefer fish. The only thing that causes me any pain or discomfort is things with air trapped in them, such as whipped cream, mousse or carbonated drinks.

Serves 2

Prep time: 10 mins
Cook time: 20 mins

Mexican Bean Stew ingredients:

  • 1 cup of your favorite tinned beans (rinsed and drained)
  • 1 cup of your second favorite tinned beans (rinsed and drained)
  • 1 cup of your third favorite tinned beans (rinsed and drained)
  • 1 cup of fine green beans (trimmed and cut into 1.5inch pieces)
  • 1 large carrot (finely diced)
  • 1 large onion (finely diced)
  • I large garlic clove (finely grated)
  • 500 ml of passata (tomato puree)
  • 1 tsp of turmeric
  • 1 tsp of cumin
  • ½ tsp of dried chilli flakes
  • Salt and pepper to taste
  • Splash of olive oil

Mexican Bean Stew cooking instructions:

  1. Put a splash of olive oil and the cumin, chilli flakes, and turmeric into a casserole dish on medium heat on the stove.
  2. Add the diced onion and carrot and cook for a few minutes until the onion is beginning to become translucent, and then add the fine green beans and cook for a few more minutes.
  3. Throw in the garlic and give it a quick stir, followed by the passata and all of your canned beans.
  4. Bring back up to temp, give it a taste, and add the salt and pepper.
  5. Pop a lid on the pan and reduce the heat to simmer until the green beans are cooked thoroughly – usually about 10 minutes.

Serve and enjoy!

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Nutrition facts

Per Serving

  • calories: 344
  • cholesterol: 0mg
  • dietary fiber: 15.7g
  • potassium: 730mg
  • protein: 15.5g
  • saturated fat: 1.4g
  • sodium: 645mg
  • total fat: 9.1g
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