Black Beans with Asparagus

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.

  • Prep 5 mins
  • Cook Time 15 mins
  • Difficulty Low
  • Serving2- 4
  • Plant Protein

    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

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Low GI Blood Sugar

    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

    Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.

  • Vitamins Minerals

Ingredients

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  • 1 tbsp olive oil
  • 1 onion | 2 celery stalks - fine dice
  • 2 - 4 garlic cloves - finely chop
  • 1 pepper | capsicum - fine dice
  • 1 can tomatoes - crushed
  • 1 can black beans - drain + rinse
  • 1 tsp salt
  • 1 cup sliced asparagus

SPICES - optional

  • 1 tsp ground cumin
  • 1 -2 tsp smoked paprika
  • 1 tsp oregano - dried
  • ¼ - ½ tsp chile flakes - opt.
  • 20 grinds black pepper

FRESH HERB - ideas

  • Cilantro | Parsley | Basil | Dill | Oregano

Method

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.

 

SERVE with Salad greens + Guacamole or Hummus as part of a taco feast or—veggie bowl.  

Tips + Suggestions

SPICES additional options – chilli flakes, Aleppo, coriander, turmeric, cayenne, ginger

 

HERBS cilantro, basil, parsley, chives, oregano, thyme.  

 

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.