Wed, 23 January 2019
A really quick and tasty dinner - great served with brown rice, a baked potato/ sweet potato, or with some toasted wholemeal pitta bread cut into soldiers.
Ingredients:
· 1 medium leek
· 4 cloves of garlic
· 1 red pepper
· 1 yellow pepper
· 1 courgette
· ½tsp of ground chilli
· 1tsp of cumin seeds
· 2tsp of salt
· 2 tin of chopped tomato
· 100g of tomato puree
· 1tsp of ground dried cumin
· ¼tsp of smoked paprika
· ¼tsp ground black pepper
· 1 tbsp of maple syrup/ liquid sweetener of choice
· Small bunch of fresh coriander
· ½ juice of 1 lime
· 1 tin of black beans
Method
• Peel and finely chop the leek and garlic. With the leek make sure to slice it down the middle and give it a good wash to remove any sediment that can often hide in the middle.
• De-seed the peppers and finely slice them, chop the courgette into small bite-sized pieces.
• Put on a large non-stick pan on high heat. Once it’s very hot (a good way to check if the pan is hot enough is to drop 1/2 tsp of water and it should evaporate almost instantly - when this happens, it's ready to go).
• Add the onions and garlic to the hot pan and fry to 3 mins, stirring regularly. As the onions and garlic start to brown and if they start to stick add a little water (approx 1/2 tsp) to scrape any sticking onions or garlic from the bottom of the pan.
• Once the onions and garlic start to brown, add the courgette and peppers, along with the ground chilli, cumin seeds, and salt, and fry for a further 4 minutes. Stir continuously and if the veg starts to stick just add a little more water (1/2 tsp water).
• Drain the black beans and rinse thoroughly.
• Add to the pan the tinned tomatoes, tomato puree, ground coriander, ground cumin, paprika, black pepper, and maple syrup. Bring to the boil, then reduce the heat and leave to simmer for a further 5 minutes.
• Finely chop the fresh coriander and mix through with the lime juice.
