Lunch · South African

Chakalaka and Bean Stew with Rice (Vegan South African Lunch)

Name: Chakalaka and Bean Stew with Rice (Vegan South African Lunch)
Total time: 40 min
Yield: 4
Cuisine: South African
Ingredients: 400 g tinned baked beans; 2 carrots; 1 red pepper; 2 red onion; 3 garlic cloves; 1 tsp curry powder; 0.5 tsp chilli flakes; 300 g basmati rice; 2 tbsp vegetable oil

40 min Serves 4 ~471 kcal/serving ~£4.40 (£1.10/serving) Dairy-freeGluten-freeVeganVegetarian

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Ingredients

400 g tinned baked beans
2 carrots
1 red pepper
2 red onion
3 garlic cloves
1 tsp curry powder
0.5 tsp chilli flakes
300 g basmati rice
2 tbsp vegetable oil

Nutrition (per serving)

Calories: 471 kcal
Protein: 12.3 g
Carbohydrate: 83.5 g
of which sugars: 13.6 g
Fat: 8.3 g
of which saturates: 0.9 g
Fibre: 8.3 g
Salt: 0.93 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

1
Cook the basmati rice according to the pack instructions.
2
Peel and chop the onion, then fry in the vegetable oil for 8 minutes until softened.
3
Stir in the garlic, curry powder and chilli flakes and cook for 1 minute.
4
Grate the carrots and dice the pepper, add to the pan with the baked beans and simmer for 10 minutes.
5
Serve with the rice.

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