My Lunch Always Attracts Attention. This Week Black Bean Stew.

Photo 26-04-16, 4 25 58 PM

I have recently moved branches ( I work on the counter of a major bank). This move has brought lots of interest in my lunch and what I have brought. I have been making for pretty decent lunches for a long time now and don’t really think about it and it has never occurred to me that others might want to know how to make what I have. I cook while doing dinner, I find that it doesn’t feel like a chore.

I am a vegetable lover  and also a healthy eater. I love to have a good serve of vegetable at lunch time. I make a portion of whatever I am cooking that will last three days. I find that the best amount of time for food to stay fresh and not drive me crazy. I often have the main component in different ways. A stew like the one below can be served with rice, put in wraps or any other way that takes your imagination.

Talking of healthy, I am also embarking on a new adventure. For about 18 months I have been walking for exercise and I have made a big leap and signed up with a personal trainer, the marvellous Tim at Studio72 . This leap has lead me to think about keeping up my healthy eating and sharing my ideas.

This week I will mostly be eating …….

 

Black Bean Stew - Muffinmum.com

  • Servings: 3-4
  • Time: 20 mins cooking
  • Print

1/2 tbsp neutral oil

1 medium onion chopped

1 clove garlic chopped

1/2 tsp ground coriander

1 tsp ground cumin

1 tsp paprika

2 tsp honey

1 tin black beans in spring water drained

1 tin of tomatoes (I like Wattie’s crushed and sieved)

A splash or two of hot sauce (optional)

Salt and pepper to taste

Method

Heat oil in a medium saucepan or fry pan.

Add onion and cook until just getting soft.

Then add garlic and cook until onion is translucent.

The spices go in next, add and stir.

When they are fragrant add the honey and cook for a minute, stirring continually.

Add the beans and mix.

Tip in roughly a 1/4 c of the tomatoes and cook until liquid reduces.

Add the rest of the tomatoes, splash of optional hot sauce and salt and Pepper.

Cook with the lid off for 10-15 minutes, stirring occasionally.

When it has thickened cover and cook for another 10 minutes.

Allow to cool in the pan, this will help the beans soften.

When you are ready to eat it, heat covered for around 1 1/2 minutes in a microwave.

It is good with sour cream, sprinkle of cheese or coriander . You can eat it as a soup too.

 

 

 

 

 

 

 

 

 

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One thought on “My Lunch Always Attracts Attention. This Week Black Bean Stew.

  1. Pingback: Lunch- Couscous, Roast Vegetables and Halloumi . | Muffin-mum

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