Seafood and black bean stew

This colourful , healthy one-pot seafood stew, is a wonderfully luxurious meal!

Serves: 4

Time to make: 45 mins

Ingredients

1 tablespoon olive oil
1 medium red onion, thinly sliced
2 stalks celery, thinly sliced
3 cloves garlic, thinly sliced
1 teaspoon smoked paprika
2 tablespoons no-added-salt tomato paste
½ cup white wine
4 large tomatoes, chopped
400g can black beans, rinsed, drained
500g seafood marinara mix
2 tablespoons chopped fresh flat-leaf parsley
2 cups steamed green beans (fresh or frozen) and courgettezucchiniX pieces, to serve
4 slices toasted grainy sourdough, to serve

Stay Awake

In a large saucepan, heat oil over medium heat. Gently fry onion and celery for 5 minutes, or until softened. Add garlic and paprika and cook, stirring, for 1 minute, or until fragrant. Add tomato paste and cook, stirring, for 1 minute. Add wine and simmer until reduced by half.
Add tomatoes, black beans and 1 cup of water to pan, and bring to the boil. Reduce heat, cover and simmer for 15 minutes.
Add seafood mix and gently stir to combine. Simmer, partially covered, for 5 minutes, or until seafood is just cooked through.
Garnish with parsley and serve with greens and sourdough.

Make it gluten free: Check paprika and tomato paste are gluten free. Use gluten-free bread.

Calories 387 cal

Kilojoules 1620 kJ

Protein 23 g

Total fat 9 g

Saturated fat 1 g

Carbohydrates 40 g

Sugar 10 g

Dietary fibre 12 g

Sodium 710 mg

Calcium 240 mg

Iron 5.5 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.