This one is on us. You have full access to every ingredient and step, no membership needed.
Main Meals
Oilless Beans Stew
If you’re working towards reducing your body fat, being mindful of your oil intake can help you manage your overall calorie intake without giving up the foods you love. This oil-less beans stew is for anyone who loves a rich, flavorful beans stew but wants to enjoy it with little to no added oil. It uses aromatic spices and a rich tomato base to build flavor, proving that reducing oil doesn’t mean sacrificing taste.
This recipe is free to try. Sign up to save it and unlock every recipe.
Steps
Prepare the beans stew
- Add the onion, ginger, garlic, aniseed, bay leaf, rosemary and ground coriander to a blender. Add a little water as needed and blend until smooth.
- In a pot, add the blended onion, ginger, garlic, aniseed, bay leaf, rosemary and ground coriander. Cook on low medium heat for a few minutes until fragrant
- Add the Healthyish Oilless Tomato Base and cook for 8–10 minutes, stirring occasionally, until thickened.
- Add the salt and seasoning cube or seasoning of your choice.
- Add the cooked beans. Stir well and simmer for 8–10 minutes, adding a little more water if needed.
- Taste and adjust the seasoning before serving.
Prepare the fish
- Season the fish with BBQ Spice and a light pinch of salt. Allow it to marinate for 10–20 minutes.
- Arrange the fish in the air fryer basket and lightly spray with oil if desired.
- Air-fry at 180–200°C until cooked through, turning halfway if needed. Cooking time depends on the thickness and type of fish.
Prepare the plantain
- Peel the plantains and cut them into slices.
- Lightly spray with oil and add a pinch of salt if desired.
- Arrange in a single layer in the air fryer basket.
- Air-fry at 180–200°C for approximately 10–15 minutes, turning halfway through, until golden and cooked through.
Recipe notes
Tips
Cook the tomato mixture down properly to develop a richer flavor.
Add vegetables such as cabbage, cucumber, carrots or a simple side salad to increase the fiber content.
For meal prep, store the stew, fish and plantain separately where possible to maintain their texture.
Substitutions
Beans → Red beans or kidney beans
Fish → Any protein of choice
Plantain → Rice or another minimally processed carbohydrate
Oil spray → Omit or lightly brush with oil
Storage
Refrigerator: Store the beans stew, fish and plantain in separate sealed containers for up to 3–4 days.
Reviews
Sign up to rate this recipe and leave a review.
No written reviews yet.