Moroccan-Spiced Kidney Bean Stew with Couscous

Moroccan-Spiced Kidney Bean Stew with Couscous

If you enjoy sweet stews, you’ll love this family-friendly Moroccan-spiced kidney bean stew. Enjoy it on its own or pair it with couscous for a more satisfying meal. 

Cooking multiple dishes at meal times has seriously got old for me. My son is going through the picky-eating stage.

Some days he likes something, other days it’s yucky. Luckily, my daughter is not so high-maintenance just yet. She’ll almost everything I give her except bread and anything too sweet.


I made the decision last week to stop making meal times complicated by just cooking one dish, but making it such that I can add spices to mine and keep theirs as plain as possible.

I’ve also been trying to get my son in particular to eat more vegetables. Before starting school, he adored vegetables. These days, most vegetables except carrots, and sometimes broccoli are yucky. Ughh.

He loves tomato-based stews especially when they have an underlying sweetness. For this recipe, I chose to include his favourite vegetable (carrots), as well as celery, super-sweet cherry tomatoes and broccoli.

We eat rice so much in my household, and if not for the fact that we’ve eaten it almost every day in the last week, I would have served it with that, lol!  Couscous made a lovely change, and the kids loved it.

 

Nutritional digest

Protein-rich: The addition of kidney beans to this recipe makes it protein rich. Kidney beans provide up to 8g of protein per 100g of cooked beans. Protein will keep you feeling satisfied for more extended periods and will strengthen your hair and nails, and help with muscle and tissue repair. You could swap couscous with quinoa to increase the protein content and quality of this recipe.

Antioxidant-rich: With all the toxins in the environment and even in the food we eat, the cells and tissues in our bodies are continually being bombarded with free-radicals. Broccoli provides a good amount of vitamin C, which is an excellent antioxidant and also helps to maintain a healthy immune system.

Silicon: Celery is a good source of silicon, which is beneficial for the skin, hair, joints, bones, muscles and arteries.

Fibre-rich: This is important to promote digestive health. It also feeds the friendly bacteria in the gut, adds bulk to food and keeps you feeling fuller for longer. Broccoli, carrots, celery, and beans provide lots of fibre.

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Moroccan-Spiced Kidney Bean Stew with Couscous


  • Author: somiigbene
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: Serves 2 1x

Description

If you enjoy sweet stews, you’ll love this family-friendly Moroccan-spiced kidney bean stew. Enjoy it on its own or pair it with couscous for a more satisfying meal. 


Scale

Ingredients

  • 400g tin kidney beans, drained and rinsed
  • 1 large shallot, finely chopped
  • 2 fat garlic cloves, finely minced
  • 1 tbsp moroccan seasoning
  • 1 medium carrot, chopped
  • 100g tenderstem broccoli (broccolini)
  • 1 celery stick, finely chopped
  • 12 cherry tomatoes, quartered
  • 1 tbsp tomato puree
  • 1 tsp sesame seeds, to garnish
  • Handful coriander, to garnish
  • 150g couscous

Instructions

  1. Heat a good splash of water in a medium saucepan over medium heat. Add the garlic, shallots, carrots, celery, cherry tomatoes and vegetable stock cube cook for 15-20 minutes or until the vegetables are very soft. Stir frequently and add little splashes of water if the pan gets too dry.
  2. Add the tomato puree and the Moroccan seasoning, stir well and cook for a further 10 minutes, adding small splashes of water if necessary.
  3. In the meantime, rinse the couscous thoroughly in cold water then place in medium bowl.  Bring 150ml of water (or vegetable broth) to the boil, add to the couscous and cover with a lid and leave it until all of the water is absorbed. Set aside and keep warm
  4. Add the beans and broccoli to the stew, stir well then turn the heat down to a simmer and cook for around 5 minutes until the beans are hot and the broccoli is cooked.
  5. Serve the stew over couscous then sprinkle with sesame seeds and fresh coriander.

  • Category: Lunch/Dinner

Keywords: Morroccan, Kidney beans, cous cous

 

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