Indy Power: Quick, easy meal? Cool beans
Spice up a simple midweek supper with cracking cumin-infused black beans.
EASY BLACK BEANS
This has become a weekly occurrence in my house. It's a great one for your repertoire because it only takes one try and you're instantly a pro. You can serve it loads of different ways for quick, midweek dinners; I have it with fluffy quinoa and avocado.
Serves 4. Gluten-free, dairy-free & vegan
1 white onion
4 cloves garlic
2 tbsp olive oil
2 tsp cumin
2 x400g tins black beans (480g drained)
500ml vegetable stock
Dice the onion and mince the garlic. Add the olive oil to a medium pot. When it's hot, add in the garlic and onions, and cook for about 5 minutes, stirring regularly, until soft.
Sprinkle in the cumin and toss well. Drain and rinse the beans and add them to the pot, tossing well.
Pour in the stock. Bring it to a simmer, then let it continue to simmer gently for about 30 minutes.
Season with sea salt and serve with avocado, coconut yoghurt and quinoa.
You can use dried beans for this recipe too. Either soak them overnight, then drain and rinse before use, or rinse and add straight in then slow cook them. To do this, leave the mixture simmering for about 3 hours, topping up with stock as needed.
After you’ve tasted these beans, you’ll probably love black beans as much as I do. As well as their taste, they’re also a nutritional powerhouse and an amazing addition to any diet, plant-based or otherwise. They’re believed to be great for heart health due to their anti-inflammatory properties and high flavonoid content, which is said to help metabolise fat and aid cholesterol excretion. They’re high in fibre, with one serving providing about 15g, making them good for digestion. Their deep colour shows off their antioxidant power, which keeps our skin glowing and may help prevent certain cancers. They also contain magnesium, iron and B vitamins, as well as being high in folate. They’re a great source of plant-based protein, which is why I love them, and they’re really satisfying and moreish.