A quick lunch or evening meal, I love these beans served simply with some brown basmati rice and some avocado. Goes equally well with tacos or as part of a rainbow bowl with roasted sweet potato wedges and salad.
Black beans are high in phytonutrients due to their dark skin, rich in zinc and also are a good source of resistant starch which is beneficial for gut health. Research has shown beans and lentils can reduce the risk of cardiovascular disease.
Serves 2
Ingredients:
3 cloves of garlic
1 tsp ground cumin powder
1 tbsp olive oil
1 can of black beans (choose organic if you can), drained
1/2 cup of water or stock
1 fresh tomato, chopped
Large handful of fresh coriander, chopped
Juice of 1 lime
Himalayan salt to taste
1/2 chopped green chilli
Method:
Put the olive oil in a small saucepan and put on the heat. Add the garlic and cumin powder and warm gently for a couple of minutes.
Add the beans and mash them roughly with the back of a fork.
Add the stock/water along with the tomato. Cover and simmer for 20-30 mins if you have time although can be less time if you are in a rush. Cooking them longer tastes better though.
Once they are cooked down and the liquid has reduced, turn off the heat and stir through the fresh coriander, chilli and lime juice.
Season with salt to taste.
I’ve just made this and it was delicious!! I realised when getting to the step on adding tomato that it’s not in the ingredient list so I improvised. What tomato would you recommend, fresh or tinned toms?