This is another recipe from the brilliant Madhur Jaffrey’s World Vegetarian, though I made a few changes – omitting the lemon juice, changing some quantities and using tinned kidney beans instead of dried. Normally dried are cheaper, though less convenient, but I’m pretty sure that’s not the case for value kidney beans, at only 21p a can. In fact, the ingredients for this recipe are a bit of an advert for value products (not all from Tesco – the sweetcorn, not pictured, is from Asda and the onions from Morrisons), which is probably why this is such a cheap recipe.
Cheap or not, I really like this. When my mum reads it she’ll not be fan – she hates kidney beans. But I love them and hadn’t used them for anything except chilli before I made this (they’re also the cheapest way to make beanburgers, but I prefer pinto beans for that). I also love peanut butter, sweetcorn and everything else in this!
Nigerian Red Kidney Bean Stew (serves four) 38p per portion, 80p including sides
- 2 cans red kidney beans, rinsed and drained 42p (21p / can Tesco)
- 500g carton passata 29p (29p / carton Tesco)
- green or other pepper, chopped 35p (4 for £1.41 Tesco)
- 160g frozen sweetcorn 18p (98p / 900g Tesco)
- 2 small onions, chopped 6p (49p / kg Morrisons, avg 17 per bag)
- 2 tbsp peanut butter 6p (62p / 340g asda)
- 2 cloves garlic, crushed 6p (25p / bulb, avg 8 cloves per bulb)
- 1 tsp cayenne pepper 4p (78p / 40g Asda)
- 1 tsp ground cumin 3p (57p / 41g Asda)
- 1 tbsp vegetable oil 3p (£1.30 / 1litre Tesco)
Heat the oil in a large pan and fry the onions and peppers for a few minutes until the onions are translucent. Add the garlic and stri round for another 30-60 seconds, before adding the passata. Add the spices and cook for fifteen minutes, or until the vegetables are tender.
Put the peanut butter in a small bowl and add an equal amount of water. Blend the peanut butter and water to make a loose paste, then add to the tomato sauce. Add the sweetcorn and kidney beans, and cook for several minutes longer, until everything is cooked through.
I normally serve with rice and greens or salad, but had reduced pitta breads and vegetables I wanted to use up.
38p per portion. I served with 1/2 cabbage (40p), 1/3 broccoli (37p) and 5 pitta breads (6p – reduced to clear and 7p for the pack of 6), so 80p per portion for the dinner all in.