Caribbean Tuna and Bean Stew

For five people (quantities for ten are given below)

1½ tbsp vegetable oil
1 large onion, diced
2 garlic cloves, crushed
2 chillies (* see below)
1 x 400g canned chopped tomatoes
1 x 400g canned black-eyed beans, drained
2 x 200g canned tuna, drained
1 bay leaf
2 stock cubes
½ tsp cayenne pepper
300ml water
salt and pepper
fried plantains and rice, to serve

Method

1. Heat the oil in a large saucepan. Cook the onions, garlic and chillies over low
heat until soft.
2. Add the tomatoes, beans, tuna, bay leaf, stock cubes, cayenne pepper and
water to the onion mixture and simmer for 20 minutes. Season with salt and
pepper.
3. Serve with fried plantains and rice.

* For a milder dish, split the chillies lengthways, then scrape out and discard the seeds before frying with the onions and garlic. (Wash your hands after handling the chillies.)

Each serving provides:
Kcal: 338
Protein: 25.9g
Fat: 15.6g (of which saturated fat 2g)
Carbohydrate: 23.5g (of which sugars 7.1g)
Fibre (NSP): 4.7g

Nutrition Points:

a) This dish contains a high amount of folate.
b) This dish contains a medium amount of protein.
c) This dish contains a low amount of iron.

Serving suggestions:

a) Instead of being served with this stew, sweet potato and yam and plantain can also be added to it. Add the potato and yam (chopped into small pieces) with the beans and tuna, or add the plantain 10 minutes from the end of cooking.
b) You may wish to fry the canned, drained beans in palm oil before adding them to the stew.

For ten people

3 tbsp vegetable oil
2 large onions, diced
4 garlic cloves, crushed
3 - 4 chillies (* see above)
2 x 400g canned chopped tomatoes
2 x 400g canned black-eyed beans, drained
4 x 200g canned tuna, drained
2 bay leaves
4 stock cubes
1 tsp cayenne pepper
600ml water
salt and pepper
fried plantains and rice, to serve

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