Cajun black beans with cauliflower rice and sweet potatoes.
The simplicity of vegan food is the key reason I love eating this way. Plant foods are not just colourful and attractive; they’re also highly nutritious!
So many people think that they have to do the most to get their food tasting good. This couldn’t be further from the truth…
With the right choice of herbs and spices, you can transform simple ingredients into something extraordinary. Plus, by eating as many colours as possible, you’ll easily get a variety of essential nutrients.
Did I do an excellent job of selling plant-based eating? I certainly hope so.
Rich in potassium, magnesium, iron and zinc, beans are a staple in my plant-based kitchen. They are also packed with fibre and micronutrients known as polyphenols. Most beans have a similar amount of protein and fibre, but it is the levels of polyphenols in them that set them apart. The darker the bean, more polyphenol-rich it is.
As you may have already guessed, black beans are high up there in polyphenol content, boasting around 223mg per 400g can. This is so much higher than white beans such as haricot or butter beans, which contain only 56-65mg per 400g.
So what’s the fuss about polyphenols anyway?
Well, polyphenols possess antioxidant activity that helps to protect against cardiovascular diseases and degenerative diseases such as cancer. Polyphenols also help to maintain gut health by promoting the growth of beneficial bacteria and preventing the growth of harmful bacteria in the gut.
Purple sweet potatoes, due to their deep colour are extremely rich in other antioxidants absent in black beans. So by pairing them with black beans, you’ll be getting a super dose of nutrition!
If you’re worried about bloating or flatulence with beans, there is some evidence that drinking peppermint or ginger tea can improve the systems. An alternative is to include ginger in your legume recipes.Print
- 1 medium purple sweet potato, washed and sliced
- 1x 400g tin black beans, rinsed and drained
- 2 small shallots, finely chopped
- 2 small garlic cloves, finely chopped
- 2 tablespoons tomato puree
- 1/2 green chilli, sliced (optional)
- 1/2 red chilli, sliced (optional)
- 1/4 teaspoon ginger powder
- 1 vegetable stock cube
- 1 teaspoon Cajun spice
- 1/2 teaspoon dried oregano
- Black pepper, to taste
- Handful of fresh parsley, chopped
- Category: Lunch/Dinner
Keywords: Sweet Potatoes, Cauliflower Rice, Black beans