Spicy bean stew with crispy cauli topping

Spicy bean stew with crispy cauli topping
  • Serves icon Serves 2
  • Time icon Hands-on time 30 min

Fancy something a little lighter for dinner? Our veggie bean stew with a crispy cauliflower topping is low in calories but high in protein and fibre to keep you full.

Bulk it up on hungrier days, too, with a slice of sourdough toast for mopping up the sauce.

Nutrition: per serving

Calories
260kcals
Fat
4.3g (0.7g saturated)
Protein
15g
Carbohydrates
34g (12.6g sugars)
Fibre
13g
Salt
0.2g
Calories
260kcals
Fat
4.3g (0.7g saturated)
Protein
15g
Carbohydrates
34g (12.6g sugars)
Fibre
13g
Salt
0.2g

Ingredients

  • ½ cauliflower head, separated into small florets
  • A few sprays cooking oil
  • 1 tsp olive oil
  • 1 fat garlic clove, finely chopped
  • 1 large red chilli, finely chopped
  • 1½ tsp Mexican spice blend
  • 400g tin good-quality chopped tomatoes
  • 100ml hot vegetable stock (or chicken stock for non-vegetarians)
  • 400g tin mixed beans, drained (260g drained weight)
  • 1 lemon, zest and juice of half, half cut into wedges to serve
  • 2 tbsp natural yogurt
  • Small handful fresh coriander, leaves picked

Method

  1. Heat the oven to 220°C/200°C fan/gas 7. Spread the cauliflower florets over the base of a baking tray lined with a reusable non-stick liner. Spray with cooking oil, season well, then roast for 10-12 minutes.
  2.  Meanwhile, heat the oil, garlic and chilli in a saucepan and cook for 1 minute. Stir in the spice blend, then add the tomatoes and stock. Simmer for 10 minutes over a medium heat. Stir in the beans, lemon zest and a squeeze of juice, then warm through for 2-3 minutes.
  3. Serve the beans in 2 warmed bowls, scattered with the crispy cauliflower, plus a dollop of yogurt and the chopped coriander.

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