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One-Pot Fish Stew with Beans

4-6 servings

Prep time: 20 minutes

Cooking time:25 minutes

Ingredients:

  • 2 tsp vegetable oil
  • 1 onion
  • 1 x 400 g tin pilchards (in tomato/chilli sauce)
  • 1 x 400 g tin baked beans OR lentils (in tomato sauce)
  • 2-3 potatoes (do not peel) OR 1 large butternut
  • 1 stock cube OR 1 packet of soup powder (tomato / brown onion / white onion / vegetable)
  • 1 tsp black pepper OR mixed herbs
  • 1 cup of water
  • 1 cup Rugani 100% Ginger infused Carrot Juice

Optional Additions:

  • Spinach/Morogo
  • Curry powder

Method

  • Dice the onions.
  • Add the oil to a medium-sized saucepan.
  • Cook the onions on low heat, until soft.
  • Chop the potatoes or butternut into cubes and add to the onions, cook for 5 minutes.
  • Add the Pilchards and the beans, cook for a further 5 minutes.
  • Mix the soup powder OR stock cube with the water.
  • Add the stock mixture and the Rugani 100% Ginger infused Carrot Juice to the pot and allow to simmer for 10 minutes.
  • Season with black pepper or mixed herbs.

Serve with a starch of your choice: rice / barley / samp / pap / barley / bread / pasta