Jamaican Stew

hema.kundargi's picture

Oct. 04, 2008

A high protein vegetarian, vegan, main dish with garbanzo beans, Kidney beans, pumpkin, tomatoes and spices for everyday cooking. Delicious yet healthy too. For recipe visit www.massala.com

Ingredients

Kidney beans 1 Cup (16 tbs) , rinsed
Garbanzo beans canned 1 Cup (16 tbs) , rinsed
Pumpkins 250 Gram , dice
Diced tomatoes 1 Cup (16 tbs)
Coriander seeds 1 Teaspoon
Red chili flakes 1 Teaspoon
Garlic 2 Clove (10 gm) , grated
Ginger peice 1 Small , grated
Baby corn 1 Cup (16 tbs)
Coconut milk 1⁄3 Cup (5.33 tbs)
Oil 3 Tablespoon
Water 1 Cup (16 tbs)
Salt and pepper To Taste
For the couscous
Whole wheat couscous 2 Cup (32 tbs)
Hot water 2 Cup (32 tbs)
Salt 1 Teaspoon
Olive oil 2 Tablespoon

Directions

GETTING READY

1. Cut the pumpkins into chunks, set aside.

2. Rinse both the beans at least 3 times in water, once done drain and set aside

MAKING

3. In a large pot pour oil and grate the ginger and garlic, add the coriander seeds and red chili flakes and sauté for few minutes.

4. Add the kidney beans, garbanzo beans, tomatoes, baby corn and pumpkins.

5. Add the water and coconut milk, add salt stir and cover the pot, simmer for 40 minutes.

6. After 40 minutes, add the black pepper and stir, check if the vegetables are fork tender, once done turn off the heat.

7. In a large bowl combine the couscous, salt water and olive oil, cover it with a foil and let it sit for 15 minutes.

8. Once the couscous is ready, place it in the edges of the serving plate and put the stew in the center.

SERVING

9. Serve the Jamaican bean stew hot.

TIPS

Rinse the beans at least 3 times in water.

Recipe Summary

Difficulty Level: Medium
Cuisine:
Course:
Dish:
Ingredient:
Method:
Restriction:
Taste:
Preparation Time: 20 Minutes
Cook Time: 60 Minutes
Ready In: 80 Minutes
Servings: 6