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
Frying pan with lid
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
Energy 996kj 238kcal 11.9%
Fat 9.4g 13%
Saturates 1.2g 6%
Sugars 3.4g 4%
Salt 0.07g 1%
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 source of many B vitamins, along with good amounts of important minerals such as iron, magnesium and zinc.