This time round, I’d like to share a quick and yummy bean treat!
I like storing a variety of canned nutrient-rich foods in my pantry, those that allow me quickly whip up a healthy meal when my schedule is hectic.
My go-to food today is borlotti beans, also known as cranberry beans, a very nutritious treat, full of fibre and protein. To keep it a light and healthy meal, I’ll serve it with some whole wheat couscous.
Happy cooking et bon appétit!
Easy cuisine, approx. 20min cooking time
1 cup wholewheat couscous
2 fresh carrots, finely diced
1 tin of Borlotti beans (cranberry beans) (250g)
½ yellow pepper, diced
1 tablespoon chopped parsley
1 tin chopped tomatoes (400g)
1 small red onion, finely chopped
2 garlic cloves, finely chopped
1 teaspoon turmeric powder
1 teaspoon of (pilau) masala powder
Freshly ground black pepper, chilli flakes and sea salt for seasoning
- Bring 2 cups of water to the boil in a saucepan and add couscous. Add 1 tablespoon of olive oil and a pinch of salt and remove pan from heat. Stir for 2 minutes and place lid on pan for 10 minutes.
- Place another pan on low heat and add 2 tablespoons of olive oil, a pinch of salt and ground black pepper. Crush garlic cloves and add to heated oil.
- Add cleaned and diced carrots, yellow pepper and small onion to the pan and increase cooking heat to medium. Stir mixture for 3 minutes until onions become glazed. Add chopped tomatoes to the mix and allow to cook for 4 minutes
- Drain and rinse tinned borlotti beans with cold water and add to the sauce mixture.(optionally you may use kidney beans)
- Add turmeric powder, black pepper, chilli flakes and some salt to the sauce pan stir mixture. Allow beans to cook in sauce for 5 minutes.
- Fluff cooked couscous and plate by addting the bean stew. This dish may be served hot or warm.