One-Pot Fish Stew with Beans
By Kelly Francis, Registered Dietitian. . We all like a little comfort food, and as South Africans, a stew really does that for many.
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Cooking tools:
- Chef's knife
- Cutting board
- Saucepan
- Stove
- Spoon
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
- Spinach/Morogo
- Curry powder
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