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Tanzanian Corn & Red Bean Stew | Category: | Editorials (Elaine Wilson, Food Musings ) | | Published Date: | 01/04/2008 | |
CommentsTanzanian Corn & Red Bean Stew
Exploring the flavours of Africa for an Adventure Meal for a client,
I came across this vegetarian recipe which is flavourful without being too
demanding. The recipe tastes best with regular coconut milk, but works well with low-fat coconut milk to decrease the fat content.
1
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tbps
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butter or olive oil
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1/2
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cup
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onion, finely diced
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1/2
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cup
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green bell pepper, finely diced
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1
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tsp
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curry powder - mild or hot, and more can be added to your taste
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1
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tsp
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sea salt
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1/4
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tbsp
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ground black pepper
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1
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cup
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tomatoes, diced (drained, canned diced tomatoes can be substituted)
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2 1/2
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cups
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red kidney beans, canned (drain and rinse them)
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2 1/2
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cups
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corn, frozen
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2
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cups
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coconut milk (low-fat can be substituted)
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2
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cups
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water |
1
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cup
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cooked rice (white or brown)
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1/2
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cup
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coconut, shredded (unsweetened medium, or fresh grated, available frozen at Asian markets)
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Tools: |
Large flat fry pan or medium stock pot.
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Heat-safe spatula or spoon
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1.
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Melt butter or heat oil over medium heat, add the onion and bell pepper and cook until they soften but before they begin to brown, about 5 minutes.
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2.
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Add the tomato, stir to combine, and cook the vegetables another 2 more minutes.
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3.
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Add the curry powder, salt and pepper, stirring about 30 seconds to release the flavour and aroma of the spice.
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4.
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Add the coconut milk, water, beans and corn. When the stew starts to bubble, reduce the heat to medium-low and simmer gently about 10 minutes. |
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5.
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Add the rice and adjust the seasoning.
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6.
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Remove from heat and garnish with the grated coconut. Serve hot.
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Serves 4 as a stand-alone meal, or 8-10 as part of a multi-course dinner.
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