Black Bean Bonanza

Black Bean Bonanza

Number of Portions

4 servings

Ingredients

400g (14 oz) chopped tomatoes
400g (14 oz) black beans, drained and rinsed
1 large onion, finely chopped
2 cloves of garlic, minced
2 teaspoons of ground cumin
1 teaspoon of chili powder
Salt and pepper to taste
2 tablespoons of olive oil

Optional Extra Ingredients

1 red bell pepper, diced
1 green bell pepper, diced
100g (3.5 oz) sweetcorn
Handful of fresh coriander (cilantro), chopped
1 avocado, diced
Juice of 1 lime

Preparation & Cooking Time

30 minutes

Method

1. Heat the olive oil in a large pan over medium heat. Add the onion and garlic, cooking until soft and fragrant, about 3-5 minutes.
2. If using, add the diced bell peppers to the pan and cook for another 5 minutes, until they start to soften.
3. Stir in the chopped tomatoes, black beans, ground cumin, and chili powder. Season with salt and pepper to taste. Bring the mixture to a simmer, cover, and let cook for 20 minutes, stirring occasionally.
4. If using, add the sweetcorn and cook for another 5 minutes.
5. Remove from heat and if using, stir in the fresh coriander (cilantro), avocado, and lime juice.
6. Serve hot, with optional garnishes like grated cheese, sour cream, or sliced jalapenos if desired.

Equipment Needed

1 large pan
1 wooden spoon
1 knife and chopping board for preparation

Nutritional Information Per Serving

Calories: 250 kcal (approx)
Protein: 10g (approx)
Fat: 8g (approx) — includes saturated and unsaturated fats
Carbohydrates: 35g (approx) — includes sugars and dietary fiber