Full of Beans

by Deborah English — January 17, 2008

Beans are low in fat, high in energy-giving nutrients including amino acids, which make up protein, complex carbohydrates, cholesterol-lowering fiber, phytochemicals, vitamins, and minerals. If you are pushed for time, use canned beans instead of dried. Whfoods.com assures us that unlike most canned vegetables, there is little difference in the nutritional value of canned beans and the ones you cook yourself. The following dish is quick and easy to prepare - great for a busy week night!

Spicy Beans for Two

1 14oz/400gm can Red Kidney Beans
A good splash of olive oil
1 medium onion, diced
1 carrot, peeled and diced
1 heaped tsp whole cumin seeds, crushed
½ tsp whole coriander seeds, crushed
1 tsp dried chili flakes
3 cloves garlic, chopped finely
1 celery stick, sliced finely
1 14oz/400gm can Italian chopped tomatoes
1 cup water + extra as needed
Sea salt and ground pepper, freshly ground
1 tsp mildly-flavored honey

Drain and rinse the Red Kidney Beans and set aside. Heat the oil in a pan, and add the onion, carrot, and spices to the pan and stir-fry for a good 5 minutes or until the onion is translucent. Add little bits of water to the pan so that the mixture stays moist and doesn't burn. Add the celery and stir-fry for another minute. Pour in the tomatoes and water, leave lid off the pan and reduce to about half. Stir in the beans, put the lid on the pan, and cook for about 15 minutes - or until mixture is thick and almost "saucy." Round the flavors out by seasoning with salt, pepper, and a little honey to taste.

Serve with homemade or a good quality commercial guacamole, and a simple salad of fresh lettuce leaves, thinly sliced red onion and juicy slices of orange, drizzled with lemon juice and olive oil.

If you eat the beans with rice or with fresh fat slices of wholegrain bread, you will be eating a "complete protein."