I have always been a fan of stews and casseroles, but when it comes to cooking for the extended family or friends with kids, they are simply perfect. This is essentially a one pot meal, easy to prepare, flavoursome, nutritious and delicious both spicy or less so if the kids aren’t too keen on chilly. Serve with a side of couscous, brown rice (if you don’t mind washing up a second pan) or wholemeal pitta bread and top with either guacamole or a sliced avocado and some toasted walnuts.
What you need:
1tbsp olive oil
1 red onion – finely chopped
2 garlic cloves - minced
2 carrots – peeled, halved and finely sliced
1 pepper (colour of your choice) – cut into little cubes
300g cherry tomatoes – larger ones halved
150g sweetcorn
1L passata – ideally unseasoned and oil free
2 tins kidney beans – drained and rinsed
1 lime – juice only
2tbsp paprika
Chilly to taste – optional, you can also use spicy paprika)
Salt to taste
Handful of walnut halves (optional) – dry roasted
Guacamole – if store bought opt for a brand free of additives, sugar and excessive salt
How you do it:
In a frying pan heat the olive oil, then fry the onion for a few minutes until it starts to soften.
Add carrots and peppers and fry for another 10mins, stirring frequently.
Once the veg starts to soften add passata, cherry tomatoes, beans, sweetcorn and lime juice, reduce the heat and simmer for 15-20mins (no lid in order for it to reduce and for flavours to intensify).
Season to taste with paprika, salt and chilly (unless you use spicy paprika).
Serve with your carb side of choice and top with guacamole/ avocado slices and walnut halves.
