Time: 40 min.

Servings: 2

Nutritional facts: 

• Kcal: 500
• Fibre: 117 g
• Carbs: 55,5 g 
• Protein: 20,4 g

Creamy Red Wine Stew

Creamy, rich and damn flavorful stew with a delicious and satisfying protein packed super food mash. A splash of red wine adds both an extremely deep flavor and antioxidants to the stew as well as the red bell pepper which is one of the most antioxidant rich veggies.  No oil is added nor needed in this dish. the Rosemary compliments the red wine and has been proven to promote better memory, even the scent of rosemary improves brain function! Enjoy a comforting meal while nurturing your beautiful body and bright mind.

Ingredients:

Red Wine Stew

• 1 Red bell pepper
• 250 g champignon
• 1 tsp smoked paprika (or regular paprika)
• 2 tsp sweet paprika
• 3 cloves of garlic
• 1 onion
• 1/2 tsp of freshly grinded pepper
• 2 carrots
• 1/2 can of coconut milk
• 300 ml water
• 2 tsp vegetable bouillon, I used Herbamare (or 100 ml intense homemade stock)
• 2 tbsp corn starch
• 300 ml red wine (just a cheap one)
• 1 can of butter beans
• a handful of fresh rosemary
• freshly grinded pepper and sea salt for taste

Green Super Mash

• 1 head of broccoli
• 200 ml frozen green peas
• 1/2 tsp finely grinded nutmeg
• 1 tsp vegetable bouillon (I used Herbamare)
• freshly grinded pepper and sea salt for taste
• 2 tbsp of coconut milk

Method:

Red Wine Stew:

Chop up carrots, onions, bell pepper, the mushrooms and finely chop or grind garlic.
Add carrot, onion, and mushrooms into a pot on medium heat. Stir for two minutes and then add garlic, both types of paprika and the freshly grinded pepper.
Stir once in a while for 5 minutes, add the corn starch then add a little bit of the red wine. Mix until the bit of wine and corn starch is combined and then add the rest of the red wine, the water and the bouillon.

Add the rosemary.
Let it simmer for 10 minutes under a lid.

Now add bell pepper and the rest of the coconut milk to the hotpot and stir until it is combined.
Add freshly grinded pepper to taste.

Green Super Mash

Start by chopping up the broccoli head into small chunks (a little bigger than bite-size pieces.)
Put them in a pot and fill with water until about 1/3 of the broccoli is covered.
Add the bouillon, cover the pot with a lid and place over medium heat for about 10 minutes or until the broccoli is soft.
Measure up the green peas and set aside ( they have to be added just before mashing it up).

Add the green peas to the mash and remove from the heat, set aside. After about 2 minutes, when the peas are softning up, then drain the water from the veggies - do not throw out the water.
Then blend it with a hand blender and add about 4 tbsp of the bouillon water you have just set a side. Add nutmeg, 2 tbs of coconut milk and freshly grinded pepper to taste.