Simple plant based recipe – midweek bean stew

If you are anything like me you want to feed yourself and your family delicious meals all week. Now and then, we just run out of time. Simple plant based meals do not have to take hours to prepare.

Here is a quick mid-week bean stew that is so easy, packed with flavour and is very nutritious!


Serves 3-4

I can organic mixed beans

I onion peeled and chopped

I red capsicum deseeded and sliced

1 green capsicum deseeded and sliced

3-4 garlic cloves

A handful of silver beet or spinach

400mls coconut milk

Half a teasp Cayenne Pepper (optional)

Fresh chillis diced (optional)

If you want to add in any extra vegetables anything will go.

Salt and Pepper


Put all the ingredients in a casserole dish or any oven proof dish and cover.

Place in the oven on a low heat 120-140 degrees centigrade.

You can leave this in the oven for 3-4 hours. It can also be prepared the day before

If you are out at work then it can be cooked at 180 degrees centigrade for around an hour.

This can be served with salad and flat bread, rice or a jacket potato.

Yop with a dollop of coconut yoghurt.

I love this meal it’s always a winner with the kids and so quick and easy to prepare if your day is just too busy.

Hope you enjoy it and let me know how it goes for you.

Best Wishes

Deb x