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Recipes with Zerlina Mastin

November 7, 2018

 

BLACK BEAN AND VEGETABLE CURRY

 

There are lots of swappable ingredients here, so grab whatever you have to hand!! Tasty, colourful and packed with phytonutrients, this recipe is perfect as a midweek meal. I have chosen walnuts as they are a great source of omega 3s (important for aiding recovery and reducing inflammation).  This curry also provides a good balance of carbohydrates, protein and healthy fats as well as fibre and a whole host of vitamins and minerals.

 

Serves 2

 

Ingredients

 

2 tbsp. olive oil, 2 garlic cloves, 1 small red onion, 1 carrot, 1 large potato, ½ butternut squash (peeled, deseeded and chopped), 80g green beans, 1 can plum tomatoes, ½ tsp of cumin, ½ tsp. turmeric, 1 thumb size of ginger (grated), 1 tin of black eyed beans (drained and rinsed) 80g spinach, handful of walnuts, handful of fresh coriander, salt and pepper to taste.

 

 

Method

  1. Heat the oil in a pan, then fry the chopped onion and garlic on a medium heat for a few minutes.

  2. Throw in the chopped potato, butternut squash, green beans, cumin, turmeric and ginger, and continue to cook for a further few minutes, stirring continuously. Then add the tinned tomatoes (breaking up with a wooden spoon) and simmer for 10-15 minutes. Add a splash of water if necessary.

  3. Once the vegetables are soft, add the black eyed beans, spinach, walnuts and fresh coriander and season with a little salt and pepper. Cook for a minute or two, then serve.

     

     

     

     

     

     

     

     

     

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