Tuesday, March 29, 2011

Spiced bean stew : Wk64/2

Serves 4 : Very easy : Very quick
1 onion, finely chopped
1 red pepper, chopped
300gm orange sweet potato, cubed
1 Tblsp ground cumin
1 Tblsp ground coriander
½ tsp chilli flakes
450ml vegetable stock
1 x 400gm can chopped tomatoes
1 x 400gm can mixed beans, drained and rinsed
200gm baby corn, sliced
1 Tblsp honey

4 whole wheat pita pockets, warmed

4 Tblsp fat free natural yoghurt
1 Tblsp lemon juice
1 Tblsp coriander paste

To make the dressing, combine the yoghurt, lemon juice and coriander.
Set aside.

Spray a large, deep pan with non-stick cooking spray.
Dry-fry the onion and red pepper until the onion starts to soften.
Now add the sweet potato, cumin, coriander and chilli flakes.
Stir-fry for another 4 or 5 minutes.
Pour in the stock and chopped tomatoes.
Add the beans, baby corn and honey.
Bring to the boil, then reduce the heat.
Cover with a lid and simmer for 30 minutes.

Serve with the dressing and the pita bread.

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