Spicy Bean and Prawn Stew

spicy bean and prawn stew

Rich in immunity-boosting zinc, this spicy bean and prawn stew is perfect for lunch or dinner.  

After eating an exclusively plant-based diet for three years and wrecking my gut, I never thought I’d be able to enjoy beans again. It’s been 15 months since I gave up that lifestyle and thank goodness I am able to enjoy legumes without getting embarrassing gas and stabbing pains in my gut.

There is just something about incorporating some animal foods into my diet that keeps me balanced. And while I’d love to be able to tell you exactly what that is, I can’t. Nutritional science is very much in its infancy and us scientists still have a lot to learn.

Most people believe that the handful of vitamins and minerals that we already know exist in food are everything we need to be healthy, but they’re wrong. There are so many other antioxidants and compounds both in animal and plant foods that are yet to be discovered. My educated guess is that they all work synergistically to keep us healthy.

You may choose to eat plants exclusively (vegan) or you may choose to eat animals exclusively (carnivore). Each camp has its pros and cons, but experience has taught me that a bit of both is the best approach.

Zinc is one of the minerals that individuals with sickle cell anaemia are usually deficient in, and it is also one that is crucial for immunity. Prawns (or shrimp) and beans are some of the best sources of zinc. Due to the phytates in plant foods, your body does not absorb much of the zinc in beans (and plant foods in general) as well as they do from animal sources. However, when you eat plant foods with animal foods, the protein in animal foods enhances the absorption of zinc. This is the reason why combining prawns and beans in this recipe is an excellent way to get good quantities of zinc.

Prawns and beans are also great sources of protein, which individuals with sickle cell anaemia need a lot more of. Beans have the added advantage of providing gut health-promoting fibre.

If you love spice, you’ll enjoy this spicy bean and prawn stew. I absolutely adore the smokiness and heat of chipotle paste, it has a way of enhancing the flavour of every dish. Whenever I can’t think of a way to add depth of flavour to stews, chipotle paste always rescues me. If you don’t have chipotle, harissa paste will work well. Otherwise good old cayenne or any chilli will do but without the depth of flavour.

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spicy bean and prawn stew

Spicy Bean and Prawn Stew

  • Author: Somi Igbene
  • Prep Time: 5 mins
  • Cook Time: 20 mins
  • Total Time: 25 minutes
  • Yield: Serves 2 1x
  • Category: Lunch or Dinner

Description

Rich in immunity-boosting zinc, this spicy bean and prawn stew is perfect for lunch or dinner.


Scale

Ingredients

1 tbsp olive oil
1 large shallot, finely chopped
1 fat garlic clove, finely minced
1 large red pepper, thinly sliced
1 tbsp chipotle paste
1 teaspoon paprika
1 x 400g can baked beans
165g prawns, deveined
Large handful fresh parsley leaves
Cooked rice, to serve


Instructions

Heat the oil in a large non-stick pan over medium heat. Fry the shallots for 2 minutes until softened then add the peppers and sauté for 3 minutes or until softened. Add the chipotle paste, paprika and garlic, and cook for 1 minute until fragrant.

Stir in the baked beans and cook on a simmer for 5 minutes then add the prawns and cook for a further 3 minutes until the prawns are cooked.

Garnish with parsley and serve over cooked rice. Enjoy!


Notes

Provides 41% of the recommended daily intake of zinc and 46% of the RDI of iron per serving.


Nutrition

  • Calories: 396
  • Fat: 6.7g
  • Saturated Fat: 1g
  • Carbohydrates: 56g
  • Fiber: 15.4g
  • Protein: 27.6g

Keywords: Prawns, Beans, Spicy, Zinc

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