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Seafood and black bean stew

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

Serves: 4

Time to make: 45 mins

Total cost: $25.72 / $6.43 per serve

(at time of publication)

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 courgette pieces, to serve
4 slices toasted grainy sourdough, to serve

Instructions

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.

Nutrition Info (per serve)

Kilojoules 1620kJ

Calories 387cal

Protein 23g

Total fat 9g

–Saturated fat 1g

Carbohydrates 40g

–Sugars 10g

Dietary fibre 12g

Sodium 710mg

Calcium 240mg

Iron 5.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.