Black Bean Stew
Jamie Oliver Black Bean Stew recipe
We're big fans of Mexican food - it's always super tasty and can be really healthy. For example this vegetarian dish is packed full of vegetables, served with brown rice, homemade salsa and a spoonful of natural yogurt. Not only is it super healthy, it's colourful, it’s packed full of flavour and tastes great. What more could you want in a meal?
We followed a Jamie Oliver recipe for this, adding and subtracting a few ingredients. Luckily with vegetarian food it's pretty easy to switch things in and out, depending on what's in your cupboards or fridge. If you want to substitute butternut squash for sweet potato for example, go ahead. Or perhaps you have red onions instead of brown onions. Or if you happen to have white long grain rice, or even basmati rice, feel free to use that instead of brown. Personally we prefer brown rice, it's a healthier alternative and has a real nuttiness to it.
Ingredients (serves 2):
100g brown rice
1/2 butternut squash, deseeded and cut into 3cm chunks
2 red onions, diced
3 peppers, chopped
4 garlic cloves, crushed
1 fresh red chilli, finely chopped
2x 400g tins of black beans
1 large handful of, finely chopped
1 bunch of fresh coriander, roughly chopped
1 lime
2 tbsp natural yogurt
2 tsp ground coriander
2 tsp smoked paprika
Method:
Preheat the oven to 200 degrees. Place the chopped butternut squash and the chopped peppers in a roasting dish with a little olive oil, smoked paprika and ground coriander. Toss together well and bake for 35mins or until softened.
Meanwhile place the chopped tomatoes, most of the coriander (leaving a little to garnish later), a quarter of the chopped onions and half of the chilli in a bowl. Mix together well and leave to one side.
Place the rest of the onion in a large pan on a low heat with a little olive oil. Add the garlic and a splash of water and simmer for 20 minutes, stirring regularly.
Tip in the black beans, including the juice, plus half fill each tin with water, swill and throw into the pan. Simmer until the squash and peppers have finished and then add them into the pan.
Simmer for a further 20 minutes. At the same time put the brown rice on to cook (if using).
To serve drain the rice and add to one side of a bowl, plus the black bean stew with a spoonful or two of the salsa. Finish with a large tablespoon of natural yogurt, and sprinkle the remainder of coriander on top. And why not treat yourself to some nachos to dip in!
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