Holy batman it got cold real quick, right? Hit me like a freight train to the face and now i’m craving a hearty stew recipe, And this Black Eye Bean Stew recipe is all you will need and more…
Im pretty sure these little beans got their name because it looks like an eye in the bean – I’m a genius I know, but they are cream in colour with a little black speck that resembles an eye in the centre, outlining where they were once attached to pods. Originally found in West Africa as they enjoy warm climates to grow.
Why else do we like these little beans?
According to an article I read about them [Find it here] Black-eyed beans are actually packed with nutrients and other health benefits.
- They can help improve digestion for some people due to their fiber content.
- They also may lower the risk of diabetes, reduce inflammation levels, and stabilize or lower blood pressure.
- Black-eyed beans are a rich source of complex carbohydrates, which take longer to digest than simple carbohydrates. As a result, people who eat them may feel fuller for longer, which may help with reaching a moderate weight – #WINNING
- It has been said that they contain an impressive amount of beta carotene, which the body converts to vitamin A. In one serving alone, black-eyed peas meet a quarter of an adult’s daily vitamin A needs. Why do I mention Vitamin A? Well it actually helps to maintain healthy eyes and skin, protecting and lubricating the mucous membranes around them. Eyes – CHECK | Skin – DOUBLE CHECK.
The STEW that just keeps on giving…
Although you can pair this hearty, plant based stew with just about any carb of your choice we decided the that the only true justice would be with delicious Black rice | The royalty of Rice some may say.
I can’t talk more highly of this somewhat regal rice, and even all our stores can barely stock enough of it. So that’s a true testament to its greatness. I loved this Black rice and mango salad we did that really brought out the true flavour of this beauty – you can find this recipe here
So for the nit-pickers out there let me brag about Black Rice a little 🙂
- Some call it the forbidden rice and Long ago in ancient China, black rice was considered so rare and nutritious that royalty reserved it only for themselves, believing the mysterious dark grain would give them longer life but at The Refillery it’s far from forbidden and we certainly don’t judge if you aren’t from royalty 😉
- Black rice is a naturally gluten-free whole grain, making it a safe and healthy option for anyone, even if you simply prefer to cut down on gluten in your diet.
- Black rice has the highest antioxidant activity of any kind of rice, It even beats the queen of anti-oxidants – Blueberries
Lastly… Lets talk numbers
1/4 cup of uncooked black rice provides:
- 160 calories
- 4 g of protein
- 1.5 g of fat
- 34 g of carbohydrates
- 1 g of fiber
- 1 mg of iron
- Olive Oil
- 1 Onion
- 4 Cloves Garlic Large
- 250 g Porcini mushrooms
- 1 Cup Bleack Eyed Beans Soaked over night
- 1 Tin Coconut Cream Or Cream tub of choice
- 1 tbsp Vegetable stock
- 2 tbsp Yellow Mustard Seeds
- 1 tbsp Oregano
- 1/2 tsp Smoked Salt
- 1 tsp Black Pepper
- 2 Cups Chopped Spinach / Kale
- 1/2 Lemon Zest
- 250 g Black Rice * Cooked for 15 - 20 Minutes
- To use these beautiful black eyed beans you will need to soak one cup in water overnight.
- Then about half an hour before you want to use them pop them in a pot covered with water, bring to the boil and then turn down and let simmer.
- You can add more water if you need to, you should just taste a bean to make sure it is nicely cooked.
- In a large heavy based pan or pot add in a glug of olive oil, roughly chopped mushrooms, roughly chopped onions and sliced up garlic. Cook for a little while, then add in the mustard seeds and allow to cook and pop a little.
- You can then add in the coconut cream or you can use dairy cream too, the rest of the herbs and spices. You can simmer this for 10 minutes.
- Then mix the stock with a little warm water and add in to thicken the stew.
- Pour in the kale and the cooked and drained beans and mix. Then add in the lemon zest and serve with beautiful sticky black rice.