A filling, warming and full of flavour dish. It takes a bit of time to make, but is definitely worth it.
A great dish for a group. Place in the centre of the table with some warm crusty bread and everyone can help themselves.
- 225g dried pinto beans, soaked overnight
- 2 medium onions, sliced
- 2 green peppers, deseeded and sliced
- 2 red peppers, deseeded and sliced
- 2 garlic cloves, crushed
- 3 green chillies, deseeded and sliced
- 2 x 400g tins chopped tomatoes
- 2 tablespoons olive or vegetable (rapeseed) oil
- 2 teaspoons ground cumin
- 1 tablespoon black treacle
- 1 teaspoon dried oregano
- Pinch ground black pepper
- Chopping board
- Frying pan with lid
- Garlic crusher
- Measuring jug
- Wooden spoon
- Empty the beans into a sieve and rinse under running water
- In a large saucepan on a low heat, add the onion and fry until soft and starting to brown
- Add the garlic and cumin, cooking for another 2 mins
- Stir in the peppers and chillies. Cover the pan and gently fry for 10 mins until they are soft
- Add the beans to the pan along with the tomatoes, treacle oregano and 290ml of water
- Season with a pinch of black pepper and stir well
- Simmer without the lid for 1-1 1/2 hours until the beans are tender and the liquid is reduced and thickened
Nutrition per serving portion (serves 4)
Each portion provides on average
Energy996kj 238kcal 11.9%
Source of Fibre
Pinto beans along with other beans and pulses are a great source of protien and dietary fibre. Not only do they help us feel fuller for longer, fibre also helps keep our digestive systems healthy and feeds our beneficial gut bacteria.
Pinto beans are a good plant based source of Protein along with many B vitamins. They also contain good amounts of important minerals such as iron, magnesium and zinc.