Spicy bean stew with crispy cauli topping

Name: Spicy bean stew with crispy cauli topping
Cook time: 30 min
Total time: 30 min
Yield: Serves 2
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

Published: 11 Feb 20
Updated: 18 Mar 24

Test kitchen approved

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.

Serves 2
Hands-on time 30 min

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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

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.
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.
Serve the beans in 2 warmed bowls, scattered with the crispy cauliflower, plus a dollop of yogurt and the chopped coriander.

Recipe from February 2020 Issue

Nutrition

Nutrition: per serving

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

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