Daily Archives: 3 January 2012

Black Bean Stew

First of all, I would like to wish everyone a Happy New Year!

Now that all the festive fun is over, it is time to make up for all that indulgence. This year, I think I was actually rather restrained, but upping the intake of healthy stuff in the middle of winter is never a bad thing. So this year, my resolution is to cook with less salt, less butter and more pulses and legumes. This is for January initially, but we’ll see how things go. You’d think I would have learned to be careful about basing lots of posts around a theme after all the Christmas baking, but I’m just a glutton for punishment!

Now, let’s be honest – salt and butter are fantastic. They are delicious, work wonders in food, and sometimes there is no substitute. however, it is easy to get lazy and just add more of each in a dish under the guise of “adding flavour”, and before you know it, you’re using too much. So this is less about eliminating the, and more about cutting them down for a while and trying other things to boost the taste of a dish – slow cooking, adding spices, a twist of lemon juice, chargrilling…and if nothing else, it will get me trying a few new things in the kitchen. Remember – it’s about cutting down, but cutting out, so when I do slip a bit of butter on a slice of bread, I’ll appreciate it all the more.

The “beans and legumes” element is about using ingredients that it can be all too easy to overlook in the kitchen, particular those that need to be soaked overnight. I am a huge fan of pasta, and when you get home a little late in the day, pasta will always win out over beans that need soaking overnight. So…my hope is that by using them more, I will change that and become better acquainted with…eh…the magical world of beans!

So here is my first dish, which I think is simplicity itself – an easy stew of black turtle beans and tomatoes. You throw everything in one pot and in less than an hour, it’s done. There is also no added salt in the stew itself. Instead, I’ve made liberal use of aromatic spices and added a dash of paprika for some warmth. The tomatoes all add some tanginess too. Basta!

To make black bean stew (serves 4):

• 200g black turtle beans
• 2 tins chopped tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon ground paprika
• 1/2 teaspoon fennel seeds, toasted and crushed
• 1/2 teaspoon nigella (black onion) seeds, toasted and crushed
• grated cheddar, to serve

Soak the beans overnight.

The next day, drain, rinse well, then put back in the pan. Cover with cold water, bring to the boil, then simmer for 30 minutes.

Next, add all the spices and chopped tomatoes. Stir well and keep simmering – uncovered – for another 30 minutes until the stew is thick and the beans are soft. If the stew gets too dry too quickly, add more water – the beans need a total cooking time of 60 minutes.

Serve with a spoon of low-fat natural yoghurt and a small sprinkling of grated mature cheddar.

Worth making? I love this as a main dish – it’s very easy to prepare and has lots of flavour. It defiantly comes under the “easy winter suppers” category and is a good recipe for the repertoire.

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Filed under Recipe, Savoury