Protein Boost | Quick Colombian Black Bean Stew
with Sausage Meat, Basmati & Creamy Lime Slaw
Cooking time
15 minutes
Servings
2/4
Calories
850 /serving
Share the warmth. Ladling this steaming veggie stew onto a bed of long-grained rice may be one of the best moments of your winter week. Made with cumin, cilantro and lime, it nods to Colombian traditions, sided by a slaw with vegan mayo.
We will send you:
- 250g Canadian-raised mild Italian pork sausage meat
- 50g Diced onions
- 14g Cilantro
- 200g Coleslaw mix
- 15ml Minced garlic
- 227g Pre-cooked basmati rice
- 100ml Tomato sauce
- 398ml Black beans (canned)
- 30ml Vegan mayonnaise
- 3g Ground cumin
- 30ml Vegetable demi-glace
- 15ml Lime juice
You will need:
Medium pot
Microwave
Oil
Salt & pepper (S&P)
Strainer
Total Fat
36 g
Saturated Fat
8 g
Sodium
1380 mg
Total Carb
87 g
Sugars
10 g
Protein
36 g
Fibre
18 g
Preparation
Make the stew
- Drain and rinse the black beans; mash ½.
- In a medium pot, heat a drizzle of oil on medium.
- Add the onions and sauté, 1 to 2 min., until fragrant.
- Add the garlic, cumin, black beans, tomato sauce, demi-glace, ¾ cup water (double for 4 portions) and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring occasionally, 5 to 6 min., until thickened.
Make the slaw
- Pick the cilantro leaves off the stems.
- In a medium bowl, combine the coleslaw mix, mayo, lime juice, ½ the cilantro and S&P.
Warm the rice
- Poke small holes in the bag of rice.
- Microwave, 1 ½ to 2 min., until heated through.
Plate your dish
- Divide the rice between your bowls.
- Top with the stew.
- Garnish with the remaining cilantro.
- Serve the slaw on the side. Bon appétit!
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*Health Canada recommends cooking ground pork to a minimum internal temperature of 71°C.
