Black beans with some grounding spices and seasonal veg makes this dish a great base for different meals – breakfast burritos, veggie bowls, taco’s or even a warm veggie dip when served with endives or romaine leaves. Serve with Hummus, Salad or Guacamole. Make a double batch and use it as a base for different meals for a few days to keep life simple while eating well with whole foods.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
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Black Beans with Asparagus
SLICE Asparagus + dice veg to a similar size to the black beans. Important for texture + cook time
FRYING PAN add olive oil, onion | celery, garlic, diced pepper. Saute 3 mins – often stir until golden.
ADD can tomatoes+ any spices | dried herbs. Saute low simmer 5 min. ADD drained & rinsed black beans
TASTE adjust seasoning. STIR IN sliced asparagus. TURN off Heat.
FOLD IN any fresh herbs you might be using. Like cilantro, parsley – finely chop the stems & rough chop leaves.
SPICES additional options – chilli flakes, Aleppo, coriander, turmeric, cayenne, ginger
SWAP black beans for any cooked beans, lentils or grains you like.
SWAP peppers for zucchini, summer squash, sweet potato – cooking times will vary.
ADD chopped spinach, kale, swiss chard – add in the last minute of cooking.
FREEZE these beans freeze well, reheat gently on the stovetop.