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+ the healthy chef recipes +

Refried Black beans

Our lifestyle can be pretty hectic these days and the often delivered excuse for people not cooking or eating right is a lack of time. Well, that won’t wash anymore. The healthiest recipes are often the quickest to make.  When I’m time poor nothing goes past my version of refried black beans scented with a little chilli, cumin, coriander and smokey paprika then topped with tender chunks of avocado and a squeeze of lime.

What’s great about it:

This is healthy fast food that will nourish your body from the inside out. Black beans are a good source of protein that’s essential to repair the body and nourish the immune system. They also contain fibre that helps to delay glucose absorption keeping our blood sugar more stable as well as supporting healthy digestion and colon health. Black pepper improves digestion and has antioxidant and antibacterial effects. Avocado contains the antioxidant vitamin E and it’s also a good mono-unsaturated fat that acts as an anti-inflammatory. A touch of chilli can help stimulate digestion.

 

+ ingredients & methods +

ingredients ()

1 onion or 2 shallots finely diced
½ – 1 green chilli, chopped or 1 tablespoon of my chilli sauce
½ – 1  teaspoon ground cumin
¼ teaspoon smoked paprika
1 x 400 g( 1 cup drained / 250 g)  tin black beans, drained (see notes)
1 ripe tomato, chopped or handful cherry tomatoes halved
1 bunch coriander and a good grind of black pepper

To serve  (extras)

Lime
Avocado
Sweet corn
Thick natural yoghurt

method

  1. Sauté onion in a pan over a medium heat with a little olive oil.
  2. Add the chilli, cumin and smoked paprika.
  3. Cook the spices for a minute, stirring them through the onion.
  4. Add black beans and tomato and toss through.
  5. Cook until hot and beans start to collapse slightly.
  6. Add a small splash of water if needed to moisten.
  7. Season with a little sea salt and black pepper then fold through some chopped coriander.
  8. Divide between 2 serving bowls.
  9. Enjoy with your choice of extras such as chopped avocado, a squeeze of lime and a little yoghurt. I love to serve alongside pan roasted broccoli, cinnamon roasted sweet potato or a simple sun-ripened tomato salad.
+ notes & inspiration +

Black beans (canned and dried) are available from most health food stores, gourmet grocers or Asian supermarkets. Canned beans are the perfect stand by fast food if you’re time poor. Rinse canned black beans after opening.

Other beans can be used in place of black beans…. try black eyed peas, red kidney beans or adzuki beans.

To prepare dried black beans – presoak them the night before at room temperature to shorten the cooking time. Drain the soaking water and replenish with fresh water before cooking – this will make them easier to digest. Do not salt the water as they will toughen the beans. They take about 1  ½  – 2 hours to become tender if you soak them first. Allow for about  ½ cup of beans per person.

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