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
15 min. cooking & 1 hour cooking time
- 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
- 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
- Plant-based yogurt
- Fresh herbs – coriander, mint, thyme
- 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.
- Add them to a food processor with the other ingredients and flash into a creamy mash.
- Add neutral coconut oil and leek in a sauté pan and fry gently on low heat for approx. 8-10 minutes until pores are soft and browned.
- Add garlic and spices and fry for 30 sec. more.
- Now add zucchini, mushrooms and fry for 2-3 minutes.
- Add the tomatoes and let them cook for a few minutes until they break.
- Now add the beans and the remaining ingredients and cook for 10 minutes.
Top the mashed potatoes with the beans and then add the plant-based yogurt and fresh herbs on top.