(Serves 2)
Ingredients:
410 grams of four-bean mix
420 grams of baby carrots
500 MLS of water
30 MLS of Extra Virgin Olive Oil
One large brown-skinned onion
A quarter cube of the vegetable stock cube
Half a red capsicum
Three whole cherry tomatoes
Four slices of your choice of bread
Method:
In the pan, pour the water and add the oil.
Empty the containers for the four-bean mix and baby carrots into a colander.
Rinse under cold running water until the water becomes clear. Pour this combined food directly into the pan.
Cut the brown-skinned onion into slices, separate it into rings, and remove the skin.
Cut three cherry tomatoes into three slices each and spread evenly across the pan.
Cut half a red capsicum into thin slices and spread across the pan.
Vegetable stock- preferably use the ones that do not have flavour enhancers listed in the ingredients. The only brand I use and have never experienced adverse reactions to is Massell.
Massell comes in powder form, liquid and cube. I have more control over how much I use by selecting the cube.
In this recipe, I use a quarter of the cube and wrap the remainder of the vegetable stock cube for another meal.
The cube has the most robust flavour. If you use too much, add more water, stir, and taste it to see whether the flavour is to your taste.
The water in the pan will reduce; stir the contents by lifting the bottom to the top and vice versa, so all the vegetables get sauteed equally.
While the vegetables are cooking, toast four slices of bread and get the plates out—no need to add anything to the toasted bread, only the “Four Bean Mixed Stew”.
I hope you enjoy it as much as I do.
Julie Eden