Black beans originate from Asia, but are today a popular crop in the southern United States, where the beans are mainly used in soul food. 

Unlike a lot of meat, beans have only 0.9 g of fat per serving. 100 g, and with 16 g of dietary fiber per. 100 g, the beans are hard to beat off the stick like a superfood.

Black beans with sweet mashed potatoes

2 Persons

15 min. cooking & 1 hour cooking time

Ingredients


Preparation


Mashed potatoes:

  • 3 medium sweet potatoes peeled and cut into small cubes
  • 1 teaspoon sea salt
  • Dispute freshly ground pepper
  • 3 tablespoons nutritional yeast
  • 2 tablespoons plant-based yogurt – I used coconut
  • 1 tablespoon whole grain mustard

Black beans:

  • 1 leek washed, sliced
  • 1 tablespoon olive oil
  • 3 cloves garlic cut into slices
  • 1 teaspoon crushed cumin
  • 1 tablespoon smoked paprika
  • 1 courgette, cut into cubes
  • 4 mushrooms, cut into slices
  • 500 g cherry tomatoes, diced
  • 1 can cannelloni beans, drained
  • 1 can black beans, drained
  • 1 tablespoon soy sauce / tamari
  • 1/2 teaspoon sea salt flakes
  • Twist black pepper

Toppings:

  • Plant-based yogurt
  • Fresh herbs – coriander, mint, thyme

Mashed potatoes:

  1. Put the sweet potato cubes in a medium saucepan of boiling water with a pinch of salt. Cook for approx. 10 minutes until soft. Allow to cool slightly, then drain the potatoes.
  2. Add them to a food processor with the other ingredients and flash into a creamy mash.

Black beans:

  1.  Add neutral coconut oil and leek in a saut√© pan and fry gently on low heat for approx. 8-10 minutes until pores are soft and browned.
  2. Add garlic and spices and fry for 30 sec. more.
  3. Now add zucchini, mushrooms and fry for 2-3 minutes.
  4. Add the tomatoes and let them cook for a few minutes until they break.
  5. Now add the beans and the remaining ingredients and cook for 10 minutes.

Side dish:

Top the mashed potatoes with the beans and then add the plant-based yogurt and fresh herbs on top.