Mexican Black Bean Chilli Bowl
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.
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 page 97)
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
Method
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.
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.
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.
4. Mix the shredded red cabbage in a bowl with the remaining diced tomato, avocado and coriander stalks.
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.
6. Serve the bean stew on top of the vegetables in the bowl, and garnish with the coriander leaves.
TIP
+ This pairs well with a portion of cooked wholegrain rice.
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