Creamy Cajun Stew and Ciabatta
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Creamy Cajun Stew and Ciabatta

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.

Tags:
Under 650 calories
Quick
Veggie
Spicy
New
Allergens:
Cereals containing gluten
Milk
Celery

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.

Preparation Time25 minutes
Cooking time20 minutes
DifficultyEasy

Ingredients

serving amount

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

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Nutritional information

Energy (kJ)2688 kJ
Energy (kcal)642 kcal
Fat21.3 g
of which saturates8.9 g
Carbohydrate90.4 g
of which sugars31.2 g
Protein19.2 g
Salt3.76 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Baking Tray
Medium Saucepan
Large Frying Pan
Sieve
Garlic Press

Instructions

Get Roasting
1

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.

Caramelise the Onion
2

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.

Finish the Prep
3

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.

Simmer Simmer
4

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. 

Finishing Touches
5

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.

Serve Up
6

a) Share the creamy Cajun stew between your bowls. 

b) Serve with your garlic ciabatta alongside.

Enjoy!