Spicy bean stew with red onion salsa

This spicy bean stew recipe creates the ultimate vegetarian, gluten-free meal! Serve with zingy fresh salsa over rice, quinoa or roasted kumara for a taste of warming, guilt-free comfort food. Created by Emma Galloway for Taste magazine

By Emma Galloway
  • 20 mins cooking
  • Serves 4
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For more recipes, tips and inspiration from Emma Galloway, check out her blog mydarlinglemonthyme
This recipe was first published in Taste magazine.
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  • 2 tablespoon olive oil
  • 1 onion, finely diced
  • 1 teaspoon cumin seeds
  • 2 clove garlic, finely chopped
  • 2 teaspoon ground coriander
  • 1 teaspoon dried oregano
  • 1 teaspoon sweet paprika
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon chilli powder, or more to taste
  • 3 cup cooked pinto beans, or 2 x 400g tins pinto beans, rinsed and drained
  • 2 x 400g tins chopped tomatoes
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon raw sugar
  • Greek yoghurt or sour cream, to serve
Red onion salsa
  • 1/2 large red onion, finely diced
  • handful parsley leaves, finely chopped
  • handful coriander leaves, finely chopped
  • juice ½ lemon
  • 2 tablespoon olive oil
  • fine sea salt, to taste


  • 1
    Heat olive oil in a large saucepan. Add onion and cumin seeds and cook for 5 minutes, stirring often, until tender.
  • 2
    Add garlic and spices and cook, while stirring, for a further 30 seconds. Add drained beans, tomatoes, salt and sugar and stir well. Bring to a simmer, then reduce heat and cook, covered, for 10 minutes.
  • 3
    Meanwhile, combine all the salsa ingredients and set aside while the beans cook.
  • 4
    To serve, ladle beans into bowls and top with a little yoghurt or sour cream and some red onion salsa.


  • Serves 4-6.

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