Mexican bean stew

Mexican bean stew

This wonderfully hearty, low-calorie Mexican bean stew is packed with flavour, is dairy free and has a gluten-free option as well as being high in fibre. It also has 5 serves of vege so it’s the perfect family meal.
Reviewed by our expert panel
Serves: 4
Time to make: 45 mins
Total cost: $17.05 / $4.25 per serve

(at time of publication)

Serving suggestion

Option 1: Serve as a burrito bowl

Total cost: $22.36 / $5.59 per serve

Heat Mexican bean stew and serve with 2 1/2 cups cooked brown rice, 4 cups sliced iceberg lettuce, 1/2 avocado (smashed with lemon juice) and 4 chopped fresh tomatoes.

  • Nutrition information per serve: 2150kJ (512cal), 15g protein, 16g total fat, 3g sat fat, 70g carbs, 19g sugars, 16g fibre, 770mg sodium, 120mg calcium, 4.5mg iron
  • Vegetarian, no dairy, high fibre, high iron, 7 1/2 vege serves

Option 2: Serve with eggs

Total cost: $18.25 / $4.57 per serve

Preheat oven to 180°C. Heat Mexican bean stew in a skillet, make dents in the stew with a spoon and crack 4 eggs into the dents. Transfer to oven and cook for 10 minutes.

Nutrition information per serve: 1270kJ (303cal), 16g protein, 13g total fat, 3g sat fat, 25g carbs, 15g sugars, 10g fibre, 830mg sodium, 130mg calcium, 4.5mg iron

Vegetarian, no dairy, low kJ, high fibre, high iron, 5 vege serves


Make it gluten free: Check ground spices and stock are gluten free.

HFG tip

This recipe can easily be tripled and frozen in portions for later.

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Photographer: Melanie Jenkins

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