Black Bean, Coconut and Sweetcorn Stew
Packed with black beans, this hearty dish is rich in zinc and antioxidants, with enough protein and fibre to leave you feeling comfortably full. The spicy tones are offset by a touch of coconut cream or milk, not to mention Sarah's secret ingredient - banana!
Ingredients
- 1 onion peeled and diced
- 1/2 red chilli
- 400 g black beans (canned), rinsed and drained
- 400 g canned tomatoes chopped or plum
- 2 tsp tomato puree
- 1/2 bag fresh spinach
- 1 banana mashed
- 1 tsp coriander seeds crushed (or dried coriander)
- 1/2 tsp dried chilli flakes
- 1 tbsp coconut oil
- 50 g coconut cream (or 200ml coconut milk)
- 1 lime (juice of)
- flat leaf parsley
- 200 g brown rice
- 150 g sweetcorn fresh, frozen or canned
Instructions
- Bring the brown rice to a boil and cook for 20-25 minutes, then drain.
- Meanwhile, melt the coconut oil in a large pan over a high heat. Add the onion and allow it to sweat for around two minutes.
- Add the coriander seeds and chilli flakes, and cook for a further two minutes.
- Add the tomatoes, tomato puree, red chilli and banana, and then reduce the heat.
- After two minutes, add the black beans and sweetcorn and stir well.
- Simmer for a further five minutes, then add the coconut cream and stir though the spinach.
- Allow to simmer for five minutes more, then serve with the brown rice, with the fresh parsley and lime juice sprinkled scattered over the dish. Avocado is optional, but very tasty!