Black Bean Stew
About the Recipe
This dish brings the flavours of Brazil to glorify feijoada – a staple dish of the country.
I love how this brings the flavours of South America and can light up meal.
- Sunni Patel, PhD
Black beans are rich in resistant starch, fibre, protein and folate.
The addition of tofu provides a source of all essential amino acids as well as antioxidants and polyphenols with the additional vegetables.
260g brown rice
2 cans black beans (480g drained weight)
350g extra-firm tofu
1 large white onion (diced)
1 bell pepper (diced)
1 bay leaf (dried or fresh)
1 tsp minced garlic
1 ½ tsp red wine vinegar
150ml vegetable stock
1 red onion (finely diced)
1 tomato (finely diced)
Fresh coriander (finely cut)
100g sweet corn (fresh or tinned) – optional
Oat crème fraiche - optional
2 tortilla wraps – optional
Rinse and cook the brown rice with 300-310ml water on a moderate heat for 20-30 minutes until cooked through and the water has evaporated.
Meanwhile slice the tofu into blocks and coat with a dry rub of ½ tsp each of oregano, paprika, cumin powder and back pepper and roast in the oven at 180°C for 15 minutes. Also add the sweetcorn cobs to the ray and roast for the same time.
To make the black bean stew, to a heavy based pan add 2 tbsp olive oil and sauté the diced white onion, bell pepper, bay leaf, 1 tsp each of oregano, paprika, cumin and ¼ tsp chilli flakes as well as the garlic and red wine vinegar.
Once the vegetable are softened, add the black beans and vegetable stock and cook on a moderate simmer for 15 minutes before adding 100ml of oat crème fraiche.
Serve with baked tortilla chips (cut the tortilla wraps and bake in an oven at 180°C for 5 minutes until crisp), rice and salsa – combining the roast corn or tinned kernels, red onion, tomato and coriander with ¼ tsp of paprika, black pepper.