Coconut bean soup recipe. This is low fat, spicy and packed full of good ingredients! It is also a vegan recipe, so makes a good change to be off meat and let the body have a rest. This recipe is popular in Africa and I understand it is particularly popular in Tanzania. I recently made this for a healthy eating group and nothing was left over. We decided to leave the salt out of the recipe, for those on a low salt diet (blood pressure) but you can always add a little for yourself.
One funny recollection I have is when I made this for a “healthy schools day” project. The children looked horrified at all the healthy food going into it. However, they tried it and loved it. Again, not a scrap was left. Hopefully the lesson is to try, before you decide you don’t like
Coconut Bean Soup recipe
- Total Time: 23 minutes
- Yield: 5 1x
- Diet: Vegan
Description
Coconut bean soup recipe. This is low fat, spicy and packed full of good ingredients! It is also a vegan recipe, so makes a good change to be off meat and let the body have a rest. This recipe is popular in Africa and I understand it is particularly popular in Tanzania. I recently made this for a healthy eating group and nothing was left over. We decided to leave the salt out of the recipe, for those on a low salt diet (blood pressure) but you can always add a little for yourself.
Ingredients
2 tablespoons of olive oil
1 large onion chopped
1 green or red pepper chopped
8 tomatoes chopped
1 x 400ml can of coconut milk
1 x 410g can of kidney beans drained
800ml of water
100g of cooked brown rice
2 tsp of medium strength curry powder
2 chillis deseeded and chopped (use 1 chilli if you are not keen on heat)
Salt and pepper
Instructions
Place the olive oil in a large pan let it melt, then add the onion and pepper for about 5 minutes on a moderate heat. Do not let the onions colour too much. Add the tomatoes, curry powder, chilli’s (if using) and fry for a further 3 minutes. Then add the coconut milk, kidney beans, salt and pepper and water. Cook for about 5 minutes, then add the rice and cook for a further 5 minutes until the vegetables are tender.
Notes
You can use less chillis or substitute with chilli flakes/powder if you wish.
- Prep Time: 5 Minutes
- Cook Time: 18 Minutes
- Category: Dinner
- Method: Stove
- Cuisine: African
Nutrition
- Serving Size: 1/5th
- Calories: 324
- Sugar: 10.3g
- Sodium: 693.6mg
- Fat: 17g
- Saturated Fat: 9.6g
- Unsaturated Fat: 1.2g
- Trans Fat: 0g
- Carbohydrates: 39.4g
- Fiber: 7.4g
- Protein: 8g
- Cholesterol: 0mg
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