Spicy bean stew with red onion salsa

Ingredients

• 2 tablespoons olive oil
• 1 onion, finely diced
• 1 teaspoon cumin seeds
• 2 cloves garlic, finely chopped
• 2 teaspoons ground coriander
• 1 teaspoon dried oregano
• 1 teaspoon sweet paprika
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon chilli powder, or more to taste
• 3 cups cooked pinto beans, or 2 x 400g tins pinto beans, rinsed and drained
• 2 x 400g tins chopped tomatoes
• 1 teaspoon fine sea salt
• 1/2 teaspoon raw sugar
• Greek yoghurt or sour cream, to serve
• Red onion salsa
• 1/2 large red onion, finely diced
• handful parsley leaves, finely chopped
• handful coriander leaves, finely chopped
• juice ½ lemon
• fine sea salt, to taste