Mexican Black Bean Chilli Bowl

Name: Mexican Black Bean Chilli Bowl
Cuisine: Mexican, Latin American, American
Ingredients: 4 tbsp extra-virgin olive oil, plus extra for drizzling; 3 garlic cloves, thinly sliced; 1 red onion, finely diced; 1 tsp smoked sweet paprika; 1 tsp dried chilli flakes; 1 tsp cumin seeds; 400g tin black beans, drained and rinsed (or 200g dried black beans, cooked ‘perfectly’ – see here); 2 large tomatoes, finely diced; 1 tsp runny honey; 3 sun-dried tomatoes in oil, drained; 2 sweetcorn cobs (or 200g tinned sweetcorn, drained); 150g red cabbage, finely shredded; 1 ripe avocado, stoned, peeled and diced; 10g coriander, leaves and stalks separated and finely chopped; grated zest and juice of 1 lime; sea salt and freshly ground black pepper

6 steps

Mexican cuisine is as vibrant and colourful as the country! Remove the typical breads, wraps and cheeses that are low in nutrients and load up on the spice, fresh vegetables and healthy fats. We grow delicious sweetcorn in the UK (look out for it in late summer). If there was one dish that represents how I believe we should eat more often, it’s this Mexican bowl, bursting with colour, lots of fibre and good-quality fats. Excerpt from: "The Doctor’s Kitchen: Supercharge your health with 100 delicious everyday recipes" by Dr Rupy Aujla. Scribd.

Updated at: Thu, 17 Aug 2023 05:05:03 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories312.4 kcal (16%)

Total Fat19.6 g (28%)

Carbs28.3 g (11%)

Sugars6.1 g (7%)

Protein7.8 g (16%)

Sodium414.5 mg (21%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4 Tbspextra-virgin olive oil

plus extra for drizzling

1 tspsmoked sweet paprika

1 tspdried chilli flakes

1 tspcumin seeds

400gblack beans

tin, drained and rinsed

2tomatoes

large, finely diced

1 tsprunny honey

3sun-dried tomatoes in oil

150gred cabbage

ripe, stoned, peeled and diced

10gcoriander

leaves and stalks separated and finely chopped

1lime

grated zest and juice of

sea salt

freshly ground black pepper

Instructions

Step 1

Heat 2 tablespoons of the oil in a saucepan over a medium heat, add the garlic, onion, paprika, chilli flakes and cumin seeds, season with salt and pepper and sauté for 2 minutes, then add the black beans and cook, stirring, for a further 2 minutes.

Step 2

Put half the tomatoes in a blender or food processor with the honey, the remaining oil and the sun-dried tomatoes and blitz until smooth. Add the mixture to the pan of beans and simmer for 8–10 minutes.

Step 3

If you’re using whole corn cobs, coat them in a drizzle of oil, a little salt and pepper and grill under the oven grill or on a griddle pan, turning them frequently, until tender and lightly charred all over.

Step 4

Mix the shredded red cabbage in a bowl with the remaining diced tomato, avocado and coriander stalks. Excerpt from: "The Doctor’s Kitchen: Supercharge your health with 100 delicious everyday recipes" by Dr Rupy Aujla. Scribd. This material may be protected by copyright. Read this book on Scribd: https://www.scribd.com/book/485210064

Step 5

Slice the corn kernels off the cob straight into the bowl of cabbage (or add the drained tinned sweetcorn) with the lime juice and zest and a drizzle of oil.

Step 6

Serve the bean stew on top of the vegetables in the bowl, and garnish with the coriander leaves.