I love black beans. They are super creamy and delicious and this recipe is so easy to make and takes very little time to prepare. It’s a comforting warm dish perfect for a gloomy day when I’m not feeling so cheerful. It’s bursting flavours seem to help brighten up my spirit and make me feel good in a healthy way.
Black beans are full of iron, which is very important to transport oxygen to all parts of our body, for good function of all cells. Iron is especially important for your red blood cells and in case of deficiency will make us feel lethargic. Women need a higher daily intake of iron than man but luckily it can be found in several plant based foods. Spirulina is probably the biggest source of iron but for those who aren’t a big fan of the taste there are several other delicious foods that contain high levels of iron. 1cup of black beans contains around 10mg of iron. But there are plenty other delicious sources like grains (quinoa & oats), seeds (pumpkin & sesame), nuts, chick peas and some greens like spinach, are also full of iron.
Hope you enjoy it as much as I do!
1 tin of black beans (I used organic from Sainsbury’s)
1/2 white onion
1 to 2 garlic cloves
2 bay leaves
A good pinch of salt (1/2 tsp)
1tbsp olive oil
Pepper to taste
- Start by chopping the onion and garlic.
- In a saucepan heat the olive oil and once hot add the onion, garlic, bay leaves, salt and pepper. Cover with a lid and cook it in low heat for around 3-5 min until the onion is tender.
- Add the full content of the black beans tin to the pan, with liquid included. Cook it at a medium heat for around 10 min until the sauce becomes deliciously gooey and thicker.
I served the black beans with a very simple salad that I call Portuguese salad. To make it you simply need some curly leaf lettuce, sliced tomatoes and a few very thin slices of onion. I also boiled some bulgur wheat, but please note that it contains gluten. For a gluten free option you can either boil brown rice or some quinoa.