Mexican Vegan Stew

Vegan option for Mexican Hunger.

I love to mix my cooking inspired by dishes from all around the World. I like to not to fully stick to original recipes, and play with them combining different styles.

What do I like in Mexican dishes is Red Beans. Why?

Red beans are mainly composed of carbs ( bean starch) which have a high proportion of amylose, also pretty high in dietary fiber what makes you full for much longer because its digestion takes longer. Bean Starch is a slow release carbohydrate what means it raises the sugar in blood much slower, which makes them good for people with diabetes. What is more Kidney Beans are low on the Glycemic Index, again not spiking your blood sugar levels after the meal.  There are rich in Vitamin B1 which improves the proper functioning of the brain-boosting concentration and memory. Red Beans contain a significant amount of Vitamin K1, Potassium, Phosphorus, Manganese, Folate, Copper, Iron, and Molybdenum.  Kidney beans are an excellent plant-based source of protein, rich in many minerals, vitamins, antioxidants, and fiber. Adding them to your diet can be very useful for Fat Loss, also improving colon health and maintain the circulation system.

Avoid canned Red Beans as any canned food absorbs the Heavy Metals from it. Also make sure you soak the beans for at least 12 hours before cooking to reduce the phytate content which stops your body in absorbing the Vitamins and Minerals well, especially Iron.  Never eat raw kidney beans or improperly cooked, there are toxic.

This meal is a great option for the whole family. If you are an active person it is a great option for after workout meal. You can also eat it for lunch or 3 hours before you go to sleep once it is not too late.

How to prepare the Mexico Inspired Vegan Stew?

Get ready: (4-6 servings)

  • 2 medium white onions finely chopped
  • 2-3 cm wide fresh ginger finely chopped
  • 1 table spoon whole cumin seeds
  • 1-2 cm fresh red chili chopped
  • a handful of fresh chopped thyme (or dried)
  • 1 table spoon coconut oil
  • 1 cup rinsed, soaked and al dente cooked split peas ( 8-12 hours soaked)
  • 1 cup rinsed, soaked and al dente cooked red kidney beans
  • 700 – 1000 g passata ( preferably in glass or carton box)
  • half glass of water
  • 1 table spoon Himalayan Salt (or local salt – mined)
  • small can of corn (optional)
  • fresh spring onions chopped on the top (optional)

For the side:

  • 1 kg potatoes peeled and cut on squares
  •  4 medium carrots peeled and cut on squares
  • a handful of fresh thyme chopped (or dried)
  • a handful of fresh rosemary chopped (or dried)
  • 4-6 spoons extra virgin olive oil
  • 1 table spoon Himalayan Salt (or local- mined)
  • 1 table spoon fresh ground pepper
  • approx 20 ml of water
  • baking paper

Get ready the Stew:

A day before, prepare the beans and split peas soaking them in different, preferably glass pots.

At the cooking time, cook them in salted water until al dente. Do not overcook them as they will fully cook at the sauce. Prepare a Wok Size saucepan. Melt the coconut oil, throw in the cumin seeds, ginger, thyme, and chili. Cook for about one minute, add onions, reduce heat slightly and fry until medium brown if it gets too hot sprinkle with water. Add passata and water, mix well and add beans and peas. Season with salt. Turn on medium heat and cook slowly for about 15 minutes. Take the lid off and let the sauce slightly evaporate. Add corn (optional). Try the taste, if you need to add more salt. Cook for another 5-7 minutes, not covered on higher heat. Serve with fresh spring onions finely chopped.

Side potatoes and carrots:

While you cook the stew get ready the side. Peeled potatoes and carrots cut on. Prepare a medium-size baking tray, cover with baking paper. Throw there potatoes and carrots, add chopped thyme and rosemary, sprinkle well with olive oil, add salt and pepper. Mix all well using a spoon or hand.  Heat the oven to 200 degrees. Before you put the tray into the oven add a bit of water to prevent the vegetables from getting too dry. Cover all tray with baking paper. Bake for about 20 minutes ( after you can take the tray off, mix the carrots and potatoes and place the tray back in for another 5 minutes without a baking paper cover to make them golden)


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