This would be a great recipe for a slow cooker!

Black beans are a great source of insoluble fibre, folate, manganese, iron and protein (to name a few). Their fibre content aids digestive function and don’t fear, if you soak the dried beans before cooking and then rinse them and discard the water it removes over 30% of the substances that can cause bloating after eating legumes….

  • Gluten free
  • High fibre
  • Protein rich
  • Easy to make

Ingredients

  • 250g dried, soaked black beans (soak overnight, covered in water, then rinse before cooking)
  • 1 onion
  • 2 cloves garlic
  • 1 small red chilli, chopped (include the seeds if you like a kick)
  • a dice sized piece of ginger
  • 400g tin of chopped tomatoes
  • 200ml chicken broth
  • salt/pepper/chilli powder
  • 1 level tbsp cacao

Method

Makes 4 portions.

  1. Finely chop the onion and garlic and add to a heavy based pan on low-medium heat with a little oil of your choice (I used butter).
  2. Cook until golden then add the remaining ingredients, plus an extra 120ml of water used to rinse out the tin of tomoatoes.
  3. Cover the pan with a lid and leave to simmer for around 90 minutes – Easy!!
  4. Cooking time might vary depending on hte size of the bean so keep checking whether they are soft.
  5. Serve immediately – I served it on a bed of vine ripened tomatoes with chopped spring onions.