Black bean curry

• 分量: 2 servings
• 調理時間: 30 minutes
• 総時間: 1 hour

材料

2 tbsp rapeseed or sunflower oil

1 medium onion, roughly chopped

1 tbsp finely grated fresh root ginger

½ tsp dried chilli flakes

1 tsp ground coriander

1 tsp cumin seeds

1 tsp ground turmeric

200g/7oz chopped tomatoes, from a tin

½ tsp fine sea salt, plus extra to season

400g tin black beans, not drained

squeeze lemon or lime juice

手順

Heat the oil in a medium saucepan and gently fry the onion for 4–5 minutes, or until softened and lightly coloured, stirring regularly. Add the ginger, chilli flakes, coriander, cumin and turmeric and cook for a further 2 minutes, stirring constantly. Stir in the tomatoes and salt and bring to a simmer. Cook for 5 minutes more over a medium heat, stirring regularly. Remove from the heat and blend with a stick blender until smooth.

Return to the heat, add the black beans with their liquid, season with a squeeze of lime or lemon juice and more salt if needed, then simmer for another 2–3 minutes, or until the curry is hot, stirring regularly.

栄養

• カロリー: 300kcal
• 脂肪総量: 12.5g
• 飽和脂肪: 1g
• 炭水化物総量: 31g
• 食物繊維: 8g
• 糖質総量: 9g
• タンパク質: 35g