Recipes

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

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.

Each portion provides on average

Energy 1347kj 322kcal 16.1%

Fat 14.02g 20%

Saturates 4.55g 23%

Carbohydrates 44.9g 45%

Sugars 28.6g 32%

Salt 0.82g 14%

Protein 8.75g Low

Fibre 6.12g High

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

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.

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