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!
Depending on your IBD food sensitivities...
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.
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
- 1/2 tsp of dried chilli flakes
- Salt and pepper to taste
- Splash of olive oil
How to prepare the Mexican bean stew recipe
- Put a splash of olive oil and the cumin, chilli flakes, and turmeric into a casserole dish on medium heat on the stove.
- 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.
- Throw in the garlic and give it a quick stir, followed by the passata and all of your canned beans.
- Bring back up to temp, give it a taste, and add the salt and pepper.
- 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!
When it comes to cooking with IBD, we're all working from a different set of ingredients. Food sensitivities and dietary restrictions vary greatly from person to person, and there is no one diet recommended for Crohn's or ulcerative colitis. Check out our full list of recipes for more ideas – all from people who cook, eat, and live with IBD!
- 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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