Umami Recipes
Umami Recipes

Black Bean Stew, Pumpkin Dip, & Quinoa

4 Servings

servings

1 hour

total time

Ingredients

----Stew----

2 tbs Vegetable Oil

1 Red Onion, finely chopped

3 Cloves of Garlic, minced

1 Fresh Chilli, chopped fine

2 tsp Sea Salt

1 tsp Ground Coriander

2 tbs Chipotle Paste

2 tsp Ground Cumin

1/2 tsp Ground Cinnamon

2 tsp Dried Oregano

2 tsp Dried Thyme

1 can/250g Black Beans, drained & rinsed

1 can/250g Chickpeas, drained & rinsed

2 cups/480ml Water

2 tbs Tomato Puree

2 tbs Tamari or Soy Sauce

1 tbs Dark Chocolate, chopped small

Handful Chopped Coriander

----Pumpkin Seed Dip (sikilpak)----

1 cup/120g Pumpkin Seeds

5 Spring Onions, trimmed

2 Tomatoes

1 Jalapeno Chilli

3 cloves Garlic, peeled

1/2 tsp Ground Cumin

Handful Fresh Coriander

1/2 tsp Sea Salt

----Serve With----

500g Steamed Quinoa

250g Baked Tofu, optional

8 tbs Hemp Seeds, optional

500g Steamed Brocoli, optional

Directions

Pre heat a saucepan over a medium heat & add the oil followed by the onion, garlic, chilli & salt. Sauté until softened.

Add the dried spices and herbs then cook for 3-4 minutes. Stirring often. Next, add to the pan the chipotle paste, black beans & chickpeas followed by the water, tomato puree & soy sauce.

Place a lid on the pan & allow the beans to simmer for around 20 minutes or until the lovely liquid has thickened up.

Meanwhile prepare the pumpkin seed dip, simply add all the ingredients to a blender & pulse until it resembles a chunky dip.

Cook your quinoa & other toppings. Then just before serving, stir the chocolate & chopped coriander through the stew.

Serve up right away or portion into your meal prep containers. The meal prep will keep for up to 5 days in the fridge. Make sure the meals are piping hot before eating. Enjoy.

Nutrition

Serving Size

-

Calories

-

Total Fat

-

Saturated Fat

-

Unsaturated Fat

-

Trans Fat

-

Cholesterol

-

Sodium

-

Total Carbohydrate

-

Dietary Fiber

-

Total Sugars

-

Protein

60 g

4 Servings

servings

1 hour

total time
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