Fruity African Bean Stew Recipe
Serves
8
Ingredients
- 200g red split lentils
- 100g quinoa
- 1tsp Baharat (or similar North African) spice blend
- 1tbsp olive oil
- 2 onions, chopped
- 6 garlic cloves, crushed
- 2 x 400g cans chopped tomatoes
- 600ml vegetable stock
- 3tbsp African-style hot chilli or pepper sauce
- 2 fresh bay leaves
- a generous sprig of fresh thyme
- 75g chopped dried apricots
- 75g sultanas
- hot red chillies, chopped – as many as you like!
- 2 x 400g cans mixed beans, drained
- 2 ripe red peppers, deseeded and cut into strips
- 400g can chickpeas, drained
- sea salt and freshly ground black pepper
To serve
- couscous, brown rice or fresh bread
Method
Thoroughly rinse the lentils and quinoa and put in a saucepan of boiling unsalted water.
Reduce the heat to a gentle simmer and add the Baharat spice blend. Cook, uncovered, for 20 minutes, or until thick. Drain well.
Heat the oil in the stovetop casserole dish and gently fry the onions and garlic until softened but not brown.
Add the chopped tomatoes and the cooked lentils and quinoa. Stir well, add the vegetable stock and then bring back to a gentle simmer.
Add the African-style hot sauce, bay leaves, thyme, apricots, sultanas, chillies, mixed beans, peppers and chickpeas. Stir well.
Bring to the boil, then reduce the heat to a very gentle simmer and cook, covered, for at least 1 hour. Stir occasionally.
Add more stock if it looks too dry, but allow the sauce to thicken. Season with salt and pepper at the end of cooking.
Serve with couscous, brown rice or fresh bread.
Recipe courtesy of The Really Hungry Vegan Student Cookbook published by Ryland Peters & Small. Photography © Ryland Peters & Small.
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