Jerk-style mango stew

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Jerk-style mango stew Easy Food
Serves 2-3
1 tsp olive oil
1 onion, chopped
1 garlic cloves, crushed
1 tsp ginger, peeled and grated
2 red peppers, deseeded and chopped
1 tsp chilli flakes
1 tsp ground coriander
1 tsp smoked paprika
¼ tsp cinnamon
1pinch of cayenne pepper
1 x 400g tinned kidney beans
300g tomato passata
1 tsp maple syrup
½ mango, peeled and chopped into chunks

To serve:
Wholegrain rice
Lime wedges
Fresh coriander, chopped

  1. Heat the oil in a pan over a medium-high heat. Sauté the onion and garlic for 5-7 minutes until golden.
  2. Stir in the ginger, pepper and spices and cook for another 1-2 minutes.
  3. Add the kidney beans, passata and maple syrup. Bring to a boil for 2-3 minutes, then reduce the heat and simmer for 15-17 minutes until the peppers are tender and the sauce has thickened. Add a splash of water to thin the stew, if needed. 
  4. Remove from the heat and gently stir in the mango. Season to taste and serve with wholegrain rice, lime wedges and a sprinkle of coriander.

Per Serving 563kcals, 4g fat (0.5g saturated), 103.8g carbs, 15g sugars, 32.9g protein, 22.9g fibre, 0.022g sodium