Free Healthy Recipe - Spicy Black Beans with Corn & Capsicum Salsa

Gluten free, Low fat, Low GI, Wheat Free

The colours, flavours and textures of this meal work beautifully together. This is 'cool', hearty, comforting vegetarian cooking at its best. It's cool because it's so easy - there's no need to get into a flap about the timing of it all. The beans and salsa are even better when made in advance.


1 cup black beans, soaked overnight
6 cups water
1 10 cm strip kombu
1 tbsp olive oil
1 onion finely chopped
3 cloves garlic, crushed
2 red chillies seeded and finely chopped
2 tbsp tomato puree
¼ cup water
2 400 gram cans tomatoes

1 cob corn
½ red capsicum finely chopped
½ bunch fresh coriander, finely chopped
2 tbsp capers, washed and drained
1 lime juiced
8 tbsp sheep's yoghurt, to serve
chives chopped, to serve

To make the spicy black beans, rinse the beans and put in a medium pan with the six cups of water and kombu, then bring to the boil. Reduce the heat and simmer for 30 minutes or until the beans are tender. Remove the kombu, drain the beans and set aside.

Dry-roast the cumin, coriander and mustard seeds. Once they start to pop, remove from the heat and grind to a powder with a mortar and pestle or spice grinder.
Heat the oil in a large pan and saute the onion, garlic and chilli until the onion is soft. Add the spices and cook for a further two minutes. Add the tomato puree and 1/4 cup of water and stir until well combined.
Crush the tomatoes, add to the pan with the beans and simmer for 40 minutes until the bean mixture is quite thick and the liquid has been almost completely absorbed.

While the beans are cooling, prepare the salsa. To make the salsa, steam the corn cob for 3 minutes. Rinse in cold water then cut off the kernels. Mix the capsicum and coriander in a bowl with the corn kernels, capers and lime juice. Refrigerate until ready to serve.

Serve with a dollop of yoghurt mixed with the chives.

Makes 6 servings

Scale recipe to serves

Prep Time: overnight
Cooking Time: 1 hr 10 mins
Ready in: 1 hr 20 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 951 kj
Calories 227 kcal
Fat 5.3 g
Saturated Fat 1.3 g
Total Carbohydrate 32 g
Total Protein 11.7 g
Fibre 3.5 g

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