Preparation Time: 10 Minutes. Serves: 4
Cooking Time: 20 Minutes
- 2 chopped onions
- 4 crushed garlic cloves
- 1 chilli. Deseeded and chopped
- 1 tablespoon ground cumin
- ½ tablespoon ground coriander
- 375 ml (13 fl oz) vegetable stock
- 300g (10oz) can borlitto beans, rinsed and drained
- 300ml ( ½ pint) passata
- Juice of 1 lime
- 1 tablespoon each chopped parsley, mint and coriander
- Freshly ground black pepper
- Mix together the onions, garlic, chilli, spices and 300ml (½ pint) of the stock in a frying pan. Cover and boil for 3 minutes, uncover and simmer briskly for about 5 minutes until the onions are tender and the liquid has almost gone.
- Stir in the remaining stock, beans and passata. Simmer, partially covered, for about 10 minutes until thick.
- Stir in the lime juice and herbs. Season well to taste with pepper. This dish can be used as an alternative to refried beans as part of a Mexican meal. You can use any canned beans but the borlotti beans give a lovely pink colour to this dish.
While pulse protein is valuable, it can be made more so by combining it with protein from cereal foods. This nutritional principle may not be familiar to you, but the practical examples certainly will be – baked beans on toast, lentil soup with bread, Indian dhal with rice or chapattis, and spicy beans with tortillas.