Mackerel Bean Stew with Tomato Curry

Introduction

The base of this stew is three tins and a saucepan: beans in brine, tomatoes, and mackerel in tomato sauce, with curry powder doing most of the seasoning work. You get a thick, savory bowl in about 15 minutes, which makes it useful for a fast lunch or a light dinner for one or two.

Recipe Details

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes
• Servings: 1-2 servings

Ingredients

1 tin (400 g / 240 g drained) beans (kidney, soya, black eye, chickpeas, etc.) in brine

1 tin (400 g) tomatoes (chopped or plum)

1 tin (120 g) mackerel fillets in tomato sauce

1 tsp curry powder (or to taste)

Salt

Pepper

Anything else to taste

Instructions

Open all the tins. Drain the liquid from the beans.

Add all ingredients into a saucepan.

Bring to the boil, then cover and simmer, stirring occasionally, until hot enough to eat (5-10 minutes).

Variations

• Use chickpeas for the beans if you want a firmer bite and a stew that stays more brothy than creamy.
• Choose plum tomatoes instead of chopped tomatoes if you want larger tomato pieces and a slightly looser texture.
• Increase the curry powder to 2 teaspoons for a stronger curry flavor that stands up more clearly against the fish and tomatoes.
• Add a handful of spinach in the last minute of simmering if you want more bulk and a softer, greener finish.

Tips for Success

• Drain the beans well so the stew does not get watered down.
• If you use plum tomatoes, break them up with a spoon once they are in the saucepan so the sauce cooks evenly.
• Bring the pan to a full boil before covering it; that gets the whole mixture hot quickly.
• Stir during the simmer, especially around the bottom of the pan, because tomato-based stews can catch as they thicken.
• Taste before adding salt, since the beans in brine and the mackerel in tomato sauce can already be well seasoned.

Storage and Reheating

Let the stew cool, then transfer it to an airtight container. Keep it in the fridge for up to 2 days or freeze it for up to 2 months.

Reheat on the stovetop over medium-low heat, covered, until fully hot, stirring once or twice. You can also microwave it in short bursts, stirring between each, until piping hot throughout. If frozen, thaw it in the fridge overnight before reheating.

FAQ

Can I use a different type of bean?

Yes. Chickpeas stay firmer, kidney beans soften more into the sauce, and black eye beans land in between.

Do I need to drain the mackerel?

No. The tomato sauce in the tin is part of the stew and helps season the base.

How can I make the stew thicker?

Simmer it uncovered for the last few minutes so some liquid cooks off. You can also mash a spoonful of the beans into the sauce.

Can I make it less spicy?

Yes. Start with 1/2 teaspoon of curry powder, then taste and add more after the stew is hot.