Mexican Bean Stew
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.
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:
- 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!
- calories: 344
- cholesterol: 0mg
- dietary fiber: 15.7g
- potassium: 730mg
- protein: 15.5g
- saturated fat: 1.4g
- sodium: 645mg
- total fat: 9.1g
Disclaimer: Everyone with inflammatory bowel disease is different. We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.
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