One-Pot Fish Stew with Beans

By Kelly Francis, Registered Dietitian.

We all like a little comfort food, and as South Africans, a stew really does that for many. This recipe adds a little seaside to your hearty meal and spices it up with Malay flavours.

Prep 20 mins
Cook 25 mins
Ready-in 45 mins


2 tsp vegetable oil
1 onion
1 x 400 g tin pilchards (in tomato/chilli sauce)
1 x 400 g tin baked beans OR lentils (in tomato sauce)
2-3 potatoes (do not peel) OR 1 large butternut
1 stock cube OR 1 packet of soup powder (tomato / brown onion / white onion / vegetable)
1 tsp black pepper OR mixed herbs
1 cup of water
Optional Additions:
Curry powder


  1. Dice the onions.
  2. Add the oil to a medium-sized saucepan.
  3. Cook the onions on low heat, until soft.
  4. Chop the potatoes or butternut into cubes and add to the onions, cook for 5 minutes.
  5. Add the Pilchards and the beans, cook for a further 5 minutes.
  6. Mix the soup powder OR stock cube with the water.
  7. Add the stock mixture and the Rugani 100% Ginger infused Carrot Juice to the pot and allow to simmer for 10 minutes.
  8. Season with black pepper or mixed herbs.

Serve with a starch of your choice: rice / barley / samp / pap / barley / bread / pasta

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