Jamaican Black Bean Stew

Jamaican Black Bean Stew

Black and white beans

Black and white beans

Quick info

  • Recipe difficulty - medium
  • Preparation time - 25 minutes
  • Cooking time - 1 hour 40 minutes
  • Serves - 4
  • Dietary - Vegetarian Dairy free
  • Allergens -

Enjoy

This recipe is a gently spiced, full of flavour one-pot dish that's high in fibre.

The black beans are the star of the show in this dish, cheap to buy and a great source of protein, helping to keep you feeling fuller for longer.

Ingredients

  • 225g Dried Black beans, soaked overnight
  • 1 large onion, sliced
  • 1 medium green pepper, deseeded and sliced
  • 1 medium red pepper, deseeded and sliced
  • 1 medium yellow pepper, deseeded and sliced
  • 2 tablespoons of vegetable (rapeseed) oil
  • 2 cloves of garlic, crushed
  • Thumb sized piece of fresh ginger, peeled and grated
  • 425ml of vegetable stock (using 1 stock cube)
  • 1 teaspoon of paprika
  • 1/2 teaspoon of ground allspice
  • 1/2 teaspoon of ground cinnamon

Ingredients continued

  • 225g tin of plum tomatoes
  • Pinch of dried chilli flakes
  • 450g butternut squash or pumpkin
  • 30g of butter
  • 4 sprigs of fresh thyme
  • Pinch of ground black pepper
  • 55g of soft, dark brown sugar

Utensils

  • Chopping board
  • Garlic crusher
  • Grater
  • Kitchen scales
  • Knife
  • Large saucepan
  • Measuring jug
  • Non-stick frying pan
  • Vegetable peeler
  • Wooden spoon

Method

Step 1

Rinse and drain the black beans that have been soaking overnight and set aside.

Step 2

In a large saucepan, heat the oil, add the onion and fry on a low heat until golden brown in colour.

Step 3

Stir in the peppers and cook until starting to soften.

Step 4

Add the garlic, ginger, allspice, cinnamon and paprika and stir for another 2-3 minutes.

Step 5

Pour in the vegetable stock and stir well.

Step 6

Add the tomatoes, chilli flakes and thyme then stir in the beans and season with pepper.

Step 7

Simmer for around 1 hour until the beans are tender.

Step 8

Meanwhile, peel the butternut squash or pumpkin, slice in half and remove the seeds and fibres using a teaspoon. Cut roughly into 2cm cubes.

Step 9

Heat the butter in the frying pan, add the squash and fry until it starts to brown. Add the sugar and gently stir until the sugar has melted.

Step 10

Spoon the squash into the large pot with the beans.

Step 11

Spoon a little liquid from the bean pot into the frying pan and stir to remove the sticky sediment and add it to the bean pot.

Step 12

Simmer for a further 20 minutes until the squash is cooked, the beans are tender and the liquid has thickened.

Step 13

Before serving, remember to remove the sprigs of thyme.

Nutrition per serving portion (serves 4)

Each portion provides on average

Energy 1393kj 333kcal 16.65%

Fat 8.4g 12%

Saturates 0.8g 4%

Sugars 13.7g 15%

Salt 1.1g 18%

Food Value

Vitamins

Good Fats & Fatty Acids

Fibre

Protein

Minerals

Protein and Fibre

Black beans are a good source of protein and are high in fibre, helping to keep us feeling fuller for longer and our digestive systems healthy.

Nutrient Dense

Black beans are rich in important minerals such as iron, potassium and magnesium.

Send recipe to Google Home

Google home internet of things.

Google home internet of things.

Send to Google Home

This is a developing service from Google and Your Nutrition Site wants to bring you the latest Technology to facilitate healthy nutritious food.

Your Nutrition Site Google recipe partner information

Learn the commands to help you cook

Interact

Share