Black bean stew.

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Comforting, warming and nutritious.

This recipe is ideal for busy days. Full of nutrients, and dietary fibre, which benefits your gut and optimal digestion. Black beans are a fibre-rich plant-based source of carbohydrates and protein - a perfect protein rich, plant based dinner. This Mexican inspired dish is a great, quick and delicious meal to make for friends and family.

Serves 2

Ready in 25 minutes

Ingredients

  • 1 red onion

  • 2 garlic cloves

  • 1 red pepper

  • 1 tsp olive oil/ coconut oil

  • 1 small pack of spinach

  • 1 punnet cherry tomatoes

  • 1 can black beans

  • 1 tsp paprika

  • 1 tsp onion/garlic powder

  • 1 cup brown rice

  • 1 tsp chilli flakes (optional)

  • 1 tbsp Oatly ‘creamy oat friache’ (optional)

  • 1 lime (optional)

Method

Add the oil to a pan and fry the onions, garlic and add the red pepper. Fry for 5 minutes until onions have browned. Add the spices. Add the cherry tomatoes and stir well and let simmer for a further 5 minutes.

In a separate pan, add boiling water for the brown rice. This should take around 20 minutes to cook.

Next, add black beans, and pack of spinach to the stew mix, and let simmer for a few minutes. You are welcome to add chilli flakes if you want a kick. Serve into a bowl, and add the oatly creame if desired. It gives a lovely cooling element to the dish. Alternatively, you can make guacamole or add an avocado to the dish.

Nutrition Fact

Black beans are an important sources of protein and energy in the diet. They contain "lente" digestion carbohydrates and a high proportion of non-digested carbohydrates that may be fermented in the large intestine. Theses types of carbohydrates are associated with a low glycemic response.

For more information on Black beans

https://www.ncbi.nlm.nih.gov/pubmed/15332354