Brazilian bean stew

Serves: 4

Time to make: 4 hrs 45 mins , 4 hrs on low plus 30 mins on high

Hands-on time: 15 mins

Ingredients

More weights & measures

2 tablespoons canola or sunflower oil

2 medium-sized onions, finely diced

¼ cup chopped fresh coriandercilantroX

2 x 400g cans chopped tomatoes in juice

½ cup water

300g yams or ½ butternut pumpkin

1 cup dried pinto beans, soaked overnight in cold water (see tip)

500g kale or silver beet, tough ribs removed, finely sliced

1 cup long-grain rice

2 cups water

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Instructions

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1 Preheat slow cooker on high. Heat oil in a frying pan over a medium-high heat. Add onions and cook until softened. Remove 1/4 cup onions and place in a saucepan. Set aside (to cook later with rice). Add coriander to frying pan and stir over heat for 1 minute. Pour tomatoes into frying pan. Bring to the boil then pour into slow cooker with water.

2 Drain soaked beans then boil beans in fresh water for at least 10 minutes. Add beans to slow cooker and mix into sauce. Scatter yams on top then cover and cook for 4 hours on low. If using butternut, peel skin with a potato peeler. Remove seeds, cut in quarters lengthways then cut in even-sized pieces.

3 Check beans are cooked firmly but a little soft. Add kale. Stir through. Cover and cook for 30 more minutes on high.

4 To cook rice, heat saucepan with the remaining onions over a medium heat and add rice. Toss through onions until grains are glossy. Add water and salt if preferred. Stir while bringing to the boil. Reduce heat to a low simmer, cover then cook for 12 minutes. Remove from heat and stand for five minutes before serving. Fluff rice with fork and serve with Brazilian bean stew.

Variations

To speed up cooking time, use 2 x 400g cans pinto beans and cook the stew in a heavy-based pan on the stove top. Then for Steps 1 and 2, cook mixture over a low heat, covered, for 35 minutes. step 3, check yams are cooked through. Add kale and cook for 10 more minutes.

HFG tip

Half a cup (about 100g) dried beans will yield double the amount of cooked beans. One can cooked pinto beans (drained) is 250g.

Nutrition Info (per serve)

Calories 523 cal

Kilojoules 2190 kJ

Protein 18 g

Total fat 9 g

Saturated fat 1 g

Carbohydrates 95 g

Sugar 15 g

Dietary fibre 17 g

Sodium 300 mg

Calcium 180 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.