Monday 25 March 2013

Spiced Black Beans

Ah black beans, a staple of the South American diet, not mind blowingly tasty nor pretty but somehow deeply satisfying and comforting. This quick and healthy side-dish is loaded with protein and a delightfully convenient foodstuff for the overworked student, worker or parent. As essays pile up and the last dash required to complete my undergraduate degree are undertaken these beans have become a staple to my diet. This dish is in no ways unique, but it might just surprise you with its pleasant and smooth taste. It is adaptable to many dishes and great to pack into lunches, it stores well and reheats easily. These beans, are the absolute perfect filler food and are great to keep you going. Where refrigerator oatmeal has become routine to a few people who've given it a try, this might well become a part of your everyday lunch or dinner. For this reason, and because I know that I'm not the only busy one who likes to have something healthy available I share this little recipe with you, simple, tasty, nutritious.

-1 large can of black beans
-1 large yellow onion
-3 cloves garlic
-1 large tomato
-1 tbsp. olive oil
-1 hot pepper (optional)
-1/2 c. liquid (broth or water to taste)
-Optional: Pinch each of ground coriander, cinnamon and oregano, feel free to switch up the spices too (cumin is lovely as is paprika!)

1) Crush garlic and chop onion and tomato
2) Heat oil in pot, add garlic, onion, hot pepper if using and spices, cook until soft and fragrant
3) Add tomato to garlic and onion mixture, cook until tomato has softened, add beans and liquid
4) Continue to cook, adding liquid if necessary, mash with potato masher until it achieves desired consistency
5) Serve with rice and anything else, it's great with Mexican food or poultry