Here’s a little taste of Mexico…. perfect for a quick dinner. I love the chilli black beans poured over a baked kumara. However they are equally delicious with some baked or steamed fish and salad.
Black beans are super good for you. They are packed with fibre and protein and will keep you feeling satisfied and literally “full of beans” for hours. They help to regulate your body’s glucose, with the fibre great for beating cholesterol and keeping your colon nice and healthy.
I always have both raw, dried beans and pre-cooked, organic canned beans (I use the Ceres brand) in the pantry. Dried beans are super cheap but take a little more preparation than canned beans, which are perfect when time is short and you want a nutritious meal in a flash. Dried beans are a bit firmer when they are cooked so are generally better for long-cooking dishes. I tend to go for dried beans first. Canned black beans are a great back up but it’s best to use organic beans canned in water if you can.
Preparing Dried Beans
If you’re using dried black beans for the following recipe, they will need to be soaked and cooked in advance as soaking breaks down the elements that can cause uncomfortable gas! Don’t stress though – it’s super easy. Just pop a cup and a half of dried black beans in a pot with enough water to cover them by around two inches. Leave for eight hours. Rinse the beans in cold water, then place back into the pot with fresh water (around three cups per one cup of beans). Simmer for ninety minutes until the beans are plump and tender. They are now ready to use in your chilli!
RECIPE : Chilli Black Beans
In a medium saucepan heat 3T olive oil or coconut oil. Add two cloves of garlic (crushed) with one finely chopped red onion, and quarter of a red chilli finely chopped (or dried chilli to your taste). Saute until soft.
Add 1 tsp ground cumin, 1 tsp ground coriander and cook together for a couple of minutes.
Add drained, rinsed black beans (one and a half cup of soaked dried beans, or two cans of organic beans) and five or six large fresh tomatoes chopped (you could substitute with one to two cans of organic canned tomatoes if fresh aren’t available). Season with Himalayan rock salt and pepper to taste.
The mixture should be reasonably ‘stew like’ in texture. If it’s a little dry add some water or a couple of extra tomatoes. Simmer away for 20 minutes or so. Serve with guacamole and fresh coriander sprinkled on top, with a green salad and baked kumara or fish.
Tip for dressing your green salad – drizzle over your favourite vinaigrette and sprinkle with brewer’s yeast to add a flavour punch (it tastes a little like Marmite). Brewer’s yeast is packed with B vitamins so is great for vegans who may struggle to get enough from their regular diet.
To make guacamole : Mash one large avocado in a bowl with a good squirt of lemon or lime juice, chopped coriander, a clove of crushed garlic, some finely chopped red onion, some chopped red pepper, a small tomato chopped, and Himalayan rock salt to taste. Delish. This guacamole is also superb with loads of raw veges and Make it Raw crackers on the side!