I’m a self-confessed beans lover; I don’t discriminate. Mung beans, kidney beans, haricot beans, chickpeas, black beans, whatever the variety, I’m quite happy to eat them.
Beans are the cheapest and easiest way to get protein on a plant-based diet. They are rich in several minerals and fibre, which is good news for your digestive system. Fibre also means you’ll stay satisfied for decent periods of time. If you’re one of those vegans who are always hungry, you need to add beans to your diet.
I understand if bloating and flatulence makes them very unattractive. But, by drinking lots of water, and cooking them with ayurvedic spices like ginger, cumin, coriander and even turmeric, you’ll be able to handle them better. The more frequently you eat them, the easier it becomes for you to digest them too. Please don’t rule them out entirely, give them a go even if you have to introduce them slowly.
The darker beans and/grains are, the more anthocyanins (antioxidants) they contain. Shockingly, black beans and black rice contain higher levels of anthocyanins than fruits like blueberries and blackberries – well-known antioxidant powerhouses! If you’ve been turning your nose up at beans, think twice!
I have at least five different recipes for beans. I usually use herbs and spices from different cuisines to add variety to recipes. It is not unusual for me to have curried beans, Moroccan-spiced beans, or to use a blend of rosemary, thyme, oregano and marjoram for an Italian-inspired flavour. The recipe I will share with you today is one that has been highly requested ever since I posted it on Instagram a week or so go.
The original recipe I showed also featured brown rice, broccoli, and plantains. I choose to have the beans with only black rice this time just because I didn’t have any of the other ingredients. You may, of course, have it the same way I’m having it or choose to add other vegetables and alter the grain.
Let’s get to the recipe, shall we?
Black-eye peas with black ricePrint This
- 1 medium shallot, finely chopped
- 1 medium garlic clove, finely minced
- 1 x 400g tin black-eye peas, rinsed and drained
- 1 ½ tbsp tomato puree
- ¾ vegetable stock cube
- 1 tsp harissa powder
- ½ tsp ground coriander
- 1 tbsp parsley, freshly chopped
- 1 small red chilli, chopped
- Black pepper, to taste
Heat a small splash of water or oil in a large saucepan and add shallots and garlic. Cook over a medium heat, stirring occasionally, for 1-2 minutes. Add the tomato puree, spices, chilli and vegetable stock cube and cook, stirring for 2-3 minutes. Add small splashes of water if the pan gets too dry and continue to cook for a further 3-5 mins.
In the meantime, cook the rice according to the pack instructions.
Add the beans once the stew thickens and stir thoroughly. Add some more water to the pan, stir then turn the heat down to a simmer and cook for a further 5-8 mins until the beans soften slightly and the stew thickens.
Season with salt and black pepper if necessary. then take the stew off the heat and serve with some rice and garnish with parsley.