Bean curry is a nutritious dish that can be eaten on any diet, including vegan and vegetarian ones. In addition, it can be enjoyed throughout the year (even in this very warm temperature in Tenerife) and can be combined in a variety of ways. It has almost everything the body needs, is delicious, and is especially good for people who like things spicy. Let's quickly examine the ingredients and the process.
Prep Time: 20-25 mins
Cook Time: 10-25 mins
Serves: 2
Ingredients:
2 tbsp sunflower oil
1 medium sized onion, roughly chopped
1 tbsp finely grated fresh ginger
1/2 tsp dried chilli flakes
1 tsp ground coriander
1 tsp cumin seeds
1 tsp ground turmeric
200g chopped tomatoes, from a tin
1/2 tsp sea salt, plus extra to season
a squeeze of lemon juice
Instructions:
1. Heat the oil in a saucepan and genly fry the onion for 5-5 minutes, until softened and lightly coloured.
2. Add the ginger, chilli flakes, coriander, cumin and turmeric and cook for a further 2 minutes, stirring constantly.
3. Stirr in the chopped tomatoes and salt and bring to a simmer. Cook for 5 minutes more over a medium heat, stirring regularly. Cook for 5 minutesREmove from the heat and blend with a stick blender until smooth.
4. Return to the heat, add the black beans with their liquid, season with a squeeze of lemon juice and more salt if desired and then simmer for another 2-3 minutes until the curry is hot.
5. Serve with boiled rice.