High proteinVeg-heavy

Chorizo & Bean Stew

The chorizo is the seasoning. You need almost nothing else.

30 min Serves 2 Stove, Frying pan

Per serving

536

kcal

28.2 g

protein

42.3 g

carbs

29.1 g

fat

5.3 g protein per 100 kcal · 12.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Chorizo120 g
  • Cannellini beans250 g
  • Tinned chopped tomatoes200 g
  • Onion100 g
  • Bell pepper (red)100 g
  • Olive oil10 g
  • Spinach(optional)80 g

Method

  1. 1Fry the diced chorizo until the oil runs red, then cook the onion and pepper in it.
  2. 2Tomatoes and drained beans in, simmer 20 minutes.
  3. 3Spinach wilted through at the end.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Pork, bacon and chorizo: cook thoroughlyShow

In the UK the advice for pork is simple: cook it thoroughly, with no pink juices.

  1. Cook until the meat is pale all the way through and any juices run clear.
  2. Bacon is done when the fat has turned golden and slightly crisp.
  3. Chorizo sold for cooking is raw inside the skin — fry it until it has released its red oil and is cooked through.
How to chop (dice) an onionShow

The trick is to leave the root end on while you cut — it holds the layers together so the onion does not fall apart.

  1. Cut off the pointed top (not the hairy root end). Halve the onion from top to root.
  2. Peel off the papery skin and the first tough layer.
  3. Lay one half flat side down. Make a few cuts from top towards the root, stopping about 1 cm before it.
  4. Turn the knife flat and make one or two cuts parallel to the board, again stopping short of the root.
  5. Now slice across the first cuts with the claw grip. Small squares fall off. Bin the root end.

Ready when: Pieces about the size of a pea (finely chopped) or a fingernail (chopped).

Deseeding and slicing a pepperShow

Getting the seeds and white ribs out is the only fiddly part.

  1. Slice off the top and bottom. Make one cut down the side and open it out flat.
  2. Run the knife along the inside to cut away the white ribs and seeds.
  3. Lay it skin side DOWN (the knife grips the flesh better) and cut into strips, then across for dice.
Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Frying and stir-fryingShow

Frying is cooking in a thin layer of hot fat. A stir fry is the fast, hot version where you keep everything moving.

  1. Have everything chopped and ready BEFORE the pan goes on — there is no time once it starts.
  2. Heat the oil first (see above), then add the food in a single layer. If it doesn't fit in one layer, cook it in two batches.
  3. Let pieces sit for a minute to colour before you turn them; stir-fries get stirred or tossed every 20–30 seconds.
  4. Hardest things go in first (carrot, pepper), soft things last (spinach, spring onion).

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.