RECIPE: Black Bean Stew

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Since the chilly weather has decided to stick around us for a bit longer I thought a cosy warming dish was in order! Enjoy this 30 minute meal that will be a real treat for the taste buds and warm you from the inside out. The high fibre, protein content and slow releasing carbohydrates will help keep you full for longer, back beans have many benefits including keeping your digestive tract healthy and providing you with a source of B vitamins, magnesium and iron. Iron can be particularly difficult to get if you are a vegan so this is a great option for vegans. Sweet potato chunks and sliced avocado are a nice addition to this dish.

Tip: If you find that after eating black beans you get very ‘windy’ shall we say, you can soak dried black beans in water overnight before cooking. 

INDGREDIENTS:

olive oil 

1 teaspoon dried oregano

1 teaspoon chipotle sauce

1 heaped teaspoon smoked paprika 

½ finely chopped red pepper (optional)

1-2 tablespoons of soya sauce (tamari if gluten free)

1 red onion chopped

3 cloves of crushed garlic 

2 fresh bay leaves 

1 400 g tin of black beans 

1 stick of celery finely chopped

1 large carrot finely chopped

 

METHOD

1.    Peel and finely chop the onion and add to a stir fry dish, then crush in the garlic, add the bay leaves, chili pepper, sprinkle of sea salt as well as the spices with a good splash of olive oil and a bit of water to avoid burning any of the ingredients. Simmer for a few minutes.

2.    Next add the chopped carrot and celery and continue to simmer with a lid on for about 10 minutes, stirring occasionally, until carrots and celery are tender.

3.    Tip in the beans, soya (or tamari) and chipotle sauce and mix well on low heat for a further few minutes.  Add water as needed to add moister.

4.    Serve with brown rice and a handful of freshly chopped coriander.

Recipe brought to you by Jennifer Still of White Feather Nutrition