African Beans
Ingredients
1 tin of four bean mix
1 tin of red kidney beans
1 onion (chopped)
2 tomatoes (chopped)
2 cloves of garlic (minced)
1 cup of Massels stock (I use ½ beef and ½ chicken)
1 small red pepper
1 small green pepper
Salt to taste (1 tsp)
Oil for sautéing
Optional
Small bunch of parsley
½ tsp of turmeric
Sweetener – (especially if using tinned tomatoes). I use 15 dates chopped or a rounded soup spoon of honey.
Method
Sauté chopped onion and garlic in a little oil.
Add salt and turmeric (optional) together with peppers. Cook for a couple of minutes
Add chopped tomatoes and chopped dates (optional) and cook for a further couple of minutes.
Drain the beans and add to the mixture with the chopped parsley (optional). If you like it to have a more pasty mixture, then crush some of the beans before adding.
Add stock and simmer for a further 3-5 minutes, stirring regularly.
Serve with rice, on toast, or use as a filling for wraps.
This presentation was given as part of the Live Well series held at Masterton Seventh-day Adventist Church in New Zealand. Feel free to contact us for more information.
