Free delivery to Omniva parcels throughout the Baltics for purchases from 20 euros!Bean casserole
Black beans, also known as ‘Turtle Beans’, ‘Caviar Criollo’, ‘Frijoles Negros’, contain minerals such as magnesium, calcium, manganese, copper and zinc. They help reducing cholesterol levels therefore are recommended in diets of cardiovascular patients. Quercetin and saponin, which are found in black beans, also promote protection of heart. Quercetin is a natural anti-inflammatory substance, which reduces the risk of aterosclerosis and protects against harm caused by lipoprotein cholesterol.
Black beans do not have very specific taste and they are likely to absorb taste of other ingredients they are cooked with. Therefore, black beans are perfect choice for soups, combined dishes. They are also convenient for desserts, for example, brownies.
Ingredients
- 400g black beans (if you do not use canned beans, take 400g already cooked beans)
- 2 chicken fillets (you can choose to put more meat or none at all if you want a vegetarian option)
- 2 large tomatoes
- 1 bell pepper
- 2 carrots
- 2 celery stalks
- 1 onion
- 2 garlic cloves
- 1 tbsp of brown sugar
- Salt and pepper to taste
- Serve (optional) with chilli and parsley
Preparation
If you do not choose canned beans, take dried beans and soak for 5 hours before boiling.
Pour small amount of oil in the stewing pot and fry cut chicken fillets, chopped onion, garlic, carrot, celery and herbs.
When the meat has turned brown, add a little bit of water, put on lid to simmer until soft.
Add chopped tomatoes and bell pepper to almost soft meat and herbs and let it stew for some while.
Add canned or boiled beans. Mix all together and add sugar to highlight the taste of tomatoes and lessen the sourness.
Simmer on low heat until the flavours are well established.
When ready, sprinkle with chopped chilli pepper and parsley, leave under the lid for favours to blend.
This amount is intended for 4 persons however it depends on your appetite.
