February 8, 2024
Black Bean Curry
Ingredients
- 2 ½ cups of organic coconut milk
- 420g of organic black beans
- 420g of crushed tomatoes
- 450g of vegetables of your choice: mushrooms, Chinese cabbage, leeks and broccoli. Fresh or frozen.
- 1 brown onion
- 1 tsp yellow curry powder
- 1/2 teaspoon of red curry paste (optional)
- 1 tsp mustard seeds
- ½ inch of grated fresh ginger
- 1 tbsp of olive oil
- 1 pinch of salt, pepper, garlic powder
Directions
- Fry the mustard seeds in olive oil (be careful, it will jump a little, as they burst they unfold their aromas) for 2 minutes.
- Add the minced onion and once it is transparent, add the curry powder.
- Add the vegetables. Gently stir them into the mixture.
- Then add the drained and rinsed black beans. Mix well then add the crushed tomatoes and coconut milk.
- Add red curry paste, ginger, season with salt, pepper and garlic powder. Mix well to have a homogeneous preparation and simmer over low heat without covering for 15-20 minutes.
- The preparation will have reduced a little and the curry should be creamy without being too liquid. Adjust the seasoning according to taste.
- Serve immediately. Add a little fresh coriander to the plate if you like and enjoy with a little rice or just like that.
Nutrition Facts - 1 Serving
Cal:251, Fats:12.3g, Cholesterol:0.0mg, Total Carbohydrate:19g, Protein:11g
Ingredients For the scramble • 3 large eggs • 1 tsp extra virgin olive oil • 1 tin sardines (90–100 g drained, in olive oil) • ½ cup mushrooms, sliced • ½ small onion, finely diced • 1 small tomato, chopped • 1 clove garlic, minced • Salt & cracked pepper, to taste To serve • ¼–½ avocado, sliced • 1 tbsp hemp seeds • 2–3 tbsp kimchi Instructions Step 1 - Heat the pan Heat olive oil in a non-stick pan over medium heat. Step 2 - Sauté the veg Add onion and mushrooms. Cook for 3–4 minutes until softened. Add garlic and stir for 30 seconds until fragrant. Step 3 - Add tomato & sardines Add chopped tomato and sardines. Gently break the sardines apart and warm through for 1–2 minutes. Step 4 - Scramble the eggs Whisk eggs lightly with salt and pepper. Pour into the pan and gently stir, keeping the scramble soft and creamy. Step 5 - Finish & serve Remove from heat once just set. Serve topped with avocado slices, hemp seeds and kimchi. Nutrition and Cooking Times Prep time: 5 minutes | Cook time: 8 - 10 minutes Serves: 1 generous serving Nutrient Value: Calories: 520cal | Protein: 40g | Fat: 36g | Carbohydrates: 18g
Lower Body Push & Pull Workout
In this bulletin we discuss the 12 rules for a healthy Christmas. . .