This is a favourite recipe of mine as it's so quick and easy to make, as well as being popular with kids (if you keep it not too spicy). It's a great source of protein, vitamins and minerals, and fibre and polyphenols, which supports a healthy gut microbiota. The recipe is also
gluten-free and vegan.
3 tbsp. extra virgin olive oil
3 cloves garlic, finely chopped
1 onion, chopped
1 red pepper, sliced thinly
1 tsp. smoked paprika
1 tsp. cumin seeds
1/2 tsp. chilli flakes
1/2 tsp. ground cinnamon
1 tsp. raw cacao powder
1 tin black beans
1 tin chopped tomatoes or 400ml tomato passata
2 tbsp. tomato purée (preferably sun-dried)
1 tsp. honey
Freshly ground black pepper
Heat the oil in a heavy-bottomed pan over a medium heat. Cook the onions and garlic until softening, then add the pepper and spices and cook for a further 2 minutes. Season well and add the black beans. Continue to cook and stir for another 2 minutes, then add the tomatoes, tomato purée, and honey. Allow to cook for 20 - 25 minutes over a low/medium heat.
Serve with brown rice or cauliflower rice, avocado salad, and mixed green leaves.