Smoky Mackerel & Black-Eyed Bean Stew

Smoky Mackerel & Black-Eyed Bean Stew

This Smoky Mackerel & Black-Eyed Bean Stew is deeply savoury, comforting, and packed with layered flavour.


Black-eyed beans create a creamy base while smoked paprika, tomato paste, and garlic build a rich stew foundation. Smoked mackerel adds depth and protein, while miso and nutritional yeast bring subtle umami richness.


Finished with lemon juice and fresh herbs, this stew is warming, balanced, and perfect for cozy meals or nourishing weeknight dinners.

Smoky Mackerel & Black-Eyed Bean Stew

Healthythandi

Servings

2-4

Prep Time

10 minutes

Cook Time

25 minutes

Cuisine

Comfort food

A smoky black-eyed bean stew with tomatoes, miso, smoked paprika, and flaky smoked mackerel. Rich, savoury, and comforting.

Smoky Mackerel & Black-Eyed Bean Stew

Ingredients

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    • 2 cups cooked black-eyed beans
    • 1 small onion, finely chopped
    • 3 garlic cloves, minced
    • 1 tbsp olive oil

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    • 1 tbsp tomato paste
    • 1 cup chopped tomatoes
    • 1 tsp smoked paprika
    • ½ tsp curry powder
    • Pinch chilli flakes (optional)
    • ¼ tsp black pepper

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    • 1½ tsp white miso paste
    • 1 tsp nutritional yeast

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    • 1 bay leaf

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    • 1 can peppered smoked mackerel (190 g), drained and flaked

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    • ¾–1 cup vegetable stock or bean cooking liquid

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    • Juice of ½ lemon
    • ½ tsp lemon zest
    • Chopped parsley or coriander
    • Drizzle olive oil

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    • ½ tsp soy sauce

    Method

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      1. Heat olive oil in a pot over medium heat.

      2. Add the chopped onion and cook for about 5–6 minutes until soft and lightly golden.

      3. Add the minced garlic and cook for about 1 minute until fragrant.

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      1. Add the tomato paste to the pot.

      2. Cook for 1–2 minutes while stirring until the paste darkens slightly and develops a deeper aroma.

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      1. Add smoked paprika, curry powder, chilli flakes if using, and black pepper.

      2. Cook for about 30 seconds until fragrant.

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      1. Add the chopped tomatoes.

      2. Cook for about 3–4 minutes until the mixture thickens slightly.

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      1. Add the cooked black-eyed beans, vegetable stock or bean broth, and the bay leaf.

      2. Simmer gently for about 10 minutes.

      3. Mash about two tablespoons of the beans into the stew to naturally thicken the sauce.

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      1. Stir in the miso paste and nutritional yeast until fully dissolved.

      2. Add the Smoked Mackerel

      3. Gently fold in the flaked smoked mackerel.

      4. Simmer for another 3–4 minutes just until heated through.

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      1. Remove the bay leaf.

      2. Add lemon juice, lemon zest, and optional soy sauce.

      3. Taste and adjust seasoning.

      4. Serve topped with chopped herbs and a drizzle of olive oil.
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