Tuesday, 11 June 2013

Black Bean delight

 This meal made me sooooooooo happy to eat. It was super savoury, filling, simple and satisfying.
It mostly comes down to the fact that I was eating black beans, which are both very beautiful and so exctreamly good for you!

Black beans are loaded with a rare combination of both protein and fiber! Just one-cup serving of black beans contains 14 grams of protein – the same amount as a 2 oz. serving of a meat like chicken or a fish like salmon and the 15 grams of fiber from that same one-cup serving is the equivalent of eating 3 cups of broccoli, 4 cups of Brussels sprouts, or 15 plums!!! woah mumma.
Black beans are so incredibly good for your digestive tract, the blood sugar regulatory system and the cardiovascular system. 
And if that weren’t enough, the skin of black beans contains a high amount of phytonutrients, called anthocyanins. To refresh your memory, anthocyanins are responsible for the deep reds, blues, purples, and magenta colours also found in blueberries, grapes and açaí, all of which we know to be powerful antioxidant-rich foods. These compounds decrease the risk of heart disease and cancer. They may also aid in the prevention of macular degeneration by protecting the eyes from free radical damage, increasing circulation and stabilizing collagen structures (which hold tissues together).
Talk about your underestimated legume! Protein, fiber, and powerful antioxidants –  Pretty cool hey?

So, onto the recipe!!


1-2 cups of dried Black beans (soaked over night)
1 zucchini grated
1 massive mushroom
2 inches of leek sliced
1/2 lemon

Wash then pre soak your beans the night before or first thing in the morning. Rinse and wash again then cook in a pot with water until they're tender. (you can use canned beans, but fresh is always best. check the label to make sure theres no nasty things added for preservation).
Grate your zucchini, slice your leek and chunkily chop your mushie.
In a pan melt some coconut oil and sautee the leek with some sea salt. When soft, add the mushies and a bit of water, then pop a lid on for a few mins.
Make sure this is all on a low heat to keep intact all the veggies goodness.
Add the beans to the pan, mix, then add the zucchini and stir through. I just heated everything through so the zucchini was still basically raw but warm.
Season again, then squeeze the lemon on top.



No comments: