BLACK BEAN ‘NJAHI’ CURRY

One of my many ‘new year resolution’ was to eat and share healthier recipes and I must say I am loving the going so far.

You see,it’s not like I was living and eating unhealthily (according to me),but I was having too much meats be it chicken,beef,pork or even fish and not a single day would pass without the consumption of either.

I was challenged by you readers and a few of my friends out there to come up with recipes that don’t include any type of animal or fish protein but nonetheless are healthy and balanced.

It’s a wide misconception that you need animal proteins when working out for you to be able to realize the ‘gains’.

Well how wrong could that be.All the gym and fitness junkies out there,getting sufficient amount of proteins on a vegan/vegetarian diet is perfectly possible.

Numerous research has been done on vegan diets and it was found out that a plant based diet increases your energy while decreasing on your recovery time.

That’s where pulses come in.Economical clean and healthy sources of proteins,I have been incorporating more of such in my diet and I must admit it feels good eating clean.

I was just from enjoying my Carrot Coconut Milk Pigeon Peas ‘Mbaazi’ that I absolutely loved with my family.Next on line had to be these black bean beauties.

Legumes are like a blank canvas and there are a dozen ways out there of cooking and making pulses exciting.

Beans to be specific are great at absorbing flavors and will take on any spice mixture prepared alongside.

For my black bean curry I went with an array of spices,warming and spicing them up.This elevates the beans from normal into something orgasmically delicious.

Garam masala,cumin,coriander,and curry powder are what went into my black bean curry.

Ginger,garlic and coriander were my fresh aromatics and they almost never miss out whenever I am preparing my beans.

Coconut milk adds richness and depth in flavor to the stew,it really is a game changer and your curry wont be the same without it.

I love having veggies cooked together in with my stews and that was the case in my Black Bean Curry.

Sweet bell peppers,onions and tomatoes were my veggies for the day.Go ahead and include green or dried chillies if you fancy your curry spicier .

I opted out in the chillies as not everybody at home is a chili head.

I prefer chopping my bell peppers into small equal size pieces so that I can get all the goodness in one spoonful.

These recipe is easy to bring together and will go well with any side of your choosing.I had mine with rice and I loved it.

I started by frying my onions minced ginger and garlic.Also I usually fry my coriander stalks alongside the onions,this adds an extra depth of flavor while saving the coriander leaves for garnish when done cooking.

Fry until the onions are translucent and fragrant.Careful not to burn the onions as it will reflect in the final taste of the dish.

Tomatoes m next.Cook them down until they have completely broken down.If you have the time to peel the skin of your tomatoes,the better.

Add in your veggies in sweet bell peppers alongside all the spice mixture.

Keep frying this over high heat u til you can smell the fragrance coming from the cooking spices.

Mix in the black beans and continue frying coating the beans with all the spicy goodness.

Pour in the coconut milk and season with salt and pepper.

Bring the beans to a quick boil then down to a low and slow simmer for about 25 minutes.

Simmering allows the beans t absorb all the spicy coconut flavors as the longer it summers the better tasting the curry will Be.

25 minutes was enough as I didn’t want to completely cook down the veggies,I love some crunch with every spoonful.

PREP TIME:5MIN

COOK TIME:35

TOTAL TIME:40MIN

INGREDIENTS

  • 4 cups black beans
  • 1 tablespoon cooking oil
  • 2 cups coconut milk
  • 2 teaspoons garam masala
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 2 teaspoons curry powder
  • 4 tomatoes
  • 2 red onions
  • 2 garlic loves
  • 1 inch ginger
  • Salt&pepper

DIRECTIONS

  1. Soak 2 cups of beans for 12 hours or overnight (If using already boiled beans skip to no3)
  2. In a pressure cooker boil your beans until just cooked.Careful not to overcook them.4 whistles are enough to have them perfectly cooked.
  3. Chop your onions,mince your ginger alongside your garlic and cube the sweet bell peppers.Separate the coriander leaves from the stalks proceeding to chop up the stalks alongside the onions.
  4. in a tablespoon of cooking oil over medium high heat,fry the onions,coriander stalks,ginger and garlic until translucent and fragrant.
  5. Add in the tomatoes and cook until completely broken down.
  6. Throw in the sweet bell peppers alongside the spices and cook until the spices release their oils and become fragrant.
  7. Mix in the beans and continue frying coating the beans with the spice mixture as they cook.
  8. Pour in your coconut milk bringing the curry to a quick boil then a slow simmer for about 25 minutes.
  9. Take off the heat and serve hot with a side of choice.

Beans have to be the most underrated foods in the planet being excellent sources of protein,fiber,amongst other important vitamins and minerals including Iron.

Enjoy!

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