Jamaican Stew Recipe Video

A high protein vegetarian, vegan, main dish with garbanzo beans, Kidney beans, pumpkin, tomatoes and spices for everyday cooking. Delicious yet healthy too. For recipe visit www.massala.com

Summary

Preparation Time20 MinCooking Time1 Hr 0 Min
Ready In1 Hr 20 MinDifficulty LevelMedium
Health IndexAverageServings6
CuisineCourse
TasteMethod
DishVegetarian
Main IngredientInterest Group

Ingredients

 Kidney beans1 Cup (16 tbs), rinsed
 Garbanzo beans canned1 Cup (16 tbs), rinsed
 Pumpkins250 Gram, dice
 Diced tomatoes1 Cup (16 tbs)
 Coriander seeds1 Teaspoon
 Red chili flakes1 Teaspoon
 Garlic2 Clove (10 gm), grated
 Ginger peice1 Small, grated
 Baby corn1 Cup (16 tbs)
 Coconut milk1⁄3 Cup (5.33 tbs)
 Oil3 Tablespoon
 Water1 Cup (16 tbs)
 Salt and pepper To Taste
For the couscous
 Whole wheat couscous2 Cup (32 tbs)
 Hot water2 Cup (32 tbs)
 Salt1 Teaspoon
 Olive oil2 Tablespoon

Nutrition Facts

Serving size

Calories 534 Calories from Fat 159

% Daily Value*

Total Fat 18 g27.9%

Saturated Fat 4.9 g24.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 567.7 mg23.7%

Total Carbohydrates 82 g27.2%

Dietary Fiber 13.5 g54.1%

Sugars 3.5 g

Protein 19 g37.1%

Vitamin A 67.4% Vitamin C 20.4%

Calcium 8.4% Iron 24.7%

*Based on a 2000 Calorie diet

Things You Will Need

Large pot
Large bowl

Directions

GETTING READY
1. Cut the pumpkins into chunks, set aside.
2. Rinse both the beans at least 3 times in water, once done drain and set aside

MAKING
3. In a large pot pour oil and grate the ginger and garlic, add the coriander seeds and red chili flakes and sauté for few minutes.
4. Add the kidney beans, garbanzo beans, tomatoes, baby corn and pumpkins.
5. Add the water and coconut milk, add salt stir and cover the pot, simmer for 40 minutes.
6. After 40 minutes, add the black pepper and stir, check if the vegetables are fork tender, once done turn off the heat.
7. In a large bowl combine the couscous, salt water and olive oil, cover it with a foil and let it sit for 15 minutes.
8. Once the couscous is ready, place it in the edges of the serving plate and put the stew in the center.

SERVING
9. Serve the Jamaican bean stew hot.

TIPS
Rinse the beans at least 3 times in water.
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