Creamy Cajun Stew and Ciabatta
with Corn, Butter Beans and Sweet Potato
Looking for a quick and tasty midweek dinner option? Try cooking up our Creamy Cajun Stew and Ciabatta in just 20-25 minutes for a delicious and speedy meal. SOURCE OF PROTEIN - Protein contributes to the maintenance of muscle mass.
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1 unit(s)
Sweet Potato
1 unit(s)
Onion
2 unit(s)
Garlic Clove
1 unit(s)
Ciabatta
(Contains Cereals containing gluten)
160 grams
Sweetcorn
1 carton(s)
Butter Beans
1 sachet(s)
Cajun Spice Mix
1 carton(s)
Tomato Passata
75 grams
Creme Fraiche
(Contains Milk)
15 grams
Vegetable Stock Paste
(Contains Celery)
15 grams
Honey
Not included in your delivery
½ tsp
Sugar for the Onions
1 tbsp
Olive Oil for the Garlic Bread
150 milliliter(s)
Water for the Sauce
Nutritional information
Utensils
Instructions
a) Preheat your oven to 240°C/220°C fan/gas mark 9.
b) Chop the sweet potatoes into 2cm chunks (no need to peel)
c) Put the sweet potato chunks onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer. TIP: Use two baking trays if necessary.
d) When the oven is hot, roast on the top shelf until golden, 18-20 mins. Turn halfway through.
a) Meanwhile, halve, peel, and thinly slice the onion.
b) Heat a drizzle of oil and a knob of butter (if you have any) in a medium saucepan on medium heat.
c) Once hot, add the onion, season with salt and pepper and fry, stirring occasionally, until golden and softened, 8-10 mins.
d) Add the sugar (see pantry for amount) and cook until caramelised, 1-2 mins more.
a) Meanwhile, peel and grate the garlic (or use a garlic press).
b) Halve the ciabatta and lay onto a baking tray, cut-side up. Spread over half the garlic and drizzle over the olive oil for the garlic bread (see pantry for amount). Set aside.
c) Drain and rinse the sweetcorn and butter beans in a sieve.
a) Add the remaining garlic and Cajun spice mix (add less if you'd prefer things milder) to the onion and fry for 1 min more.
b) Stir through the passata, creme fraiche, veg stock paste, butter beans, sweetcorn and water for the sauce (see pantry for amount).
c) Bring to a boil, then lower the heat and simmer the sauce until thickened slightly, 5-6 mins.
a) Bake the garlic ciabatta on the top shelf of your oven until golden, 4-5 mins.
b) Meanwhile, stir the roasted sweet potato and honey into the stew. TIP: If your honey has hardened, pop it in a bowl of hot water for 1 min.
c) Taste the stew and season with salt and pepper as needed. Add a splash of water if you feel it needs it.
a) Share the creamy Cajun stew between your bowls.
b) Serve with your garlic ciabatta alongside.
Enjoy!
