Plant-based black beans

What to do with leftover homemade tomato sauce? Add black beans for an instantly delicious meal. Don’t worry if you don’t have the homemade tomato sauce, you can use passata or regular chopped tomatoes.

Add some herbs, olives and brown rice and it’s a wonderfully simple and quick meal.

Why not try it with some cheeky greens such as cavolo nero, Tenderstem broccoli, peas, spinach or cabbage?

Did you know that cavolo nero, also known as black cabbage, black kale and Tuscan kale is a cousin of kale? With a rich, intense, slightly sweet flavour, you can serve it on its own with a little soy sauce and toasted sesame seeds or in stews and soups.

As a member of the illustrious brassica family, it’s bursting with goodness. It’s a good source of lutein, vitamins K, A and C, a significant source of the B vitamins, fibre and calcium as well as containing manganese, copper, iron and many other elements. What more could you ask for?

Don’t worry if you don’t have any to hand, you can use any other member of the cruciferous family such as cabbage, cauliflower or bok choy, regular broccoli or brussels sprouts.

To find out why cruciferous veg are so good for you, head across to my blog post here. I bet you’ll be surprised!

Plant Based Brilliant Black Beans

Plant-Based Brilliant Black Bean Recipe

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 2
Calories: 444kcal
Author: Caroline

Ingredients

  • 1 onion finely chopped
  • 2 garlic cloves crushed, then finely chopped
  • 1/2 teaspoon dried chillies crushed
  • 1/2 teaspoon dried marjoram crushed
  • 1/2 teaspoon dried basil crushed
  • 1/2 teaspoon dried thyme crushed
  • 230 g black beans
  • 10 black olives chopped up
  • 75 g brown basmati rice cooked as per packet intructions
  • 500 g passata

Instructions

  • Sauté the onion, garlic, chilli and dried herbs in a medium sized pot with 2 inches / 3cm of cold water for about 7 minutes. Meanwhile, rinse and boil the brown rice in freshly boiled water as per the packet instructions or cook as you would normally.
  • Add the passata to the pot and stir. Turn down the heat and simmer for about 10 minutes until the sauce has reduced.
  • Add the olives and black beans, stir and then cook for a further 10 minutes. Taste, and adjust the flavouring then serve with the brown basmati rice and your choice of greens e.g. cabbage, Tenderstem broccoli or cavolo nero.

Nutrition

Calories: 444kcal | Carbohydrates: 88g | Protein: 18g | Fat: 5g | Saturated Fat: 1g | Sodium: 388mg | Potassium: 1652mg | Fiber: 17g | Sugar: 15g | Vitamin A: 1680IU | Vitamin C: 32mg | Calcium: 121mg | Iron: 8mg
Tried this recipe?Mention @Carolinesplantbaseddiet or tag #Carolinesplantbaseddiet !

To find out why I microwave my veg, check out this article.

If you’re just starting out on your plant-based journey then the following articles will help you.

How to get started on your plant-based journey to learn about the power plate. It was developed by Physicians Committee for Responsible Medicine and provides optimal health for you and your family and is brilliantly flexible so you can eat in a way that suits your taste and lifestyle whilst getting all the nutrients you need.

If you’re struggling to eat more whole grains everyday, check out my five tips to help you here: How to easily eat more whole grains everyday

And if you’d like to read more about the power of fibre and why it’s so good for you, then read my 5 fabulous reasons fill fibre You should also check out the information on page 10 in this PDF.

A typical food plan for the day may look like this:

7 of the best ever plant-based breakfastsOatmeal/porridge for breakfast made with water or plant-based milks such as rice milk. Topped with fresh fruit such as sliced banana. Two slices of wholemeal toast, spread with 100% fruit jams. Read about my 7 of the best ever plant-based breakfasts 

Water and/or tea or coffee, black or made with plant-based milks.

11 Simple Plant-Based Snacks to Enjoy at WorkMid morning snack of fruit, or read my post on 11 simple plant based snacks to enjoy at work

For lunch7 Inspiring Plant-Based Sandwich Fillings For Your Lunch, how about a baked potato topped with veggie chilli, or soup and a salad. For ideas on sandwich fillings read my blog post on 7 inspiring plant based sandwich fillings for your lunch

For an afternoon snack remember to check out my suggestions here: 11 simple plant based snacks to enjoy at work

Now it comes to dinner. What’s quick to make, nourishing and doesn’t cost the earth? Try some of my delicious dinner recipes.