28

Black Bean Stew

Prep Time:

15 Minutes

Cook Time:

30 Minutes

Serves:

2 Servings

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.

Ingredients

  • 260g brown rice

  • 2 cans black beans (480g drained weight)

  • 350g extra-firm tofu

  • Olive oil

  • 1 large white onion (diced)

  • 1 bell pepper (diced)

  • 1 bay leaf (dried or fresh)

  • Dried oregano

  • Chilli flakes

  • Paprika

  • Ground cumin

  • Black pepper

  • 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

Preparation

Step 1


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.



Step 2


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.



Step 3


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.



Step 4


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.



Step 5


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.