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Creamy black-eyed beans
Serves: 4
Time to make: 9 hrs 10 mins
Hands-on time: 10 mins
Ingredients
- 1 ½ cups (300g) dried black-eyed beans, soaked overnight in cold water
- 2 medium-sized onions, chopped
- 400g can Wattie’s Indian-style tomatoes
- 250g mushrooms, cut in half, thick slices or leave whole
- ½ teaspoon dried red chilli flakes, to taste
- 1 tablespoon dried cumin
- 1 cup light coconut milk
- ½ cup tomato sauce
- 2 cups diced pumpkin
- 2 cups green beans (frozen baby beans are ideal)
- salt and freshly ground black pepper, to taste
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Instructions
1 Turn slow cooker on to low. Drain soaked beans then boil beans in fresh water for at least 10 minutes. Drain, then add to slow cooker.
2 Add all the remaining ingredients except pumpkin and green beans. Cook on high for 4-5 hours or on low for 7-8 hours.
3 Add pumpkin and green beans, turn heat to high and cook for 30-60 more minutes or until pumpkin is cooked. Adjust seasoning to taste.
Serving suggestion
Serve with rice and salad. Garnish with chopped fresh parsley.
Variations
Make it gluten free: Check flavoured tomatoes, spices and tomato sauce are gluten free.
HFG tip
To save a little time at the end, steam pumpkin and beans before adding. Serve immediately.
Nutrition Info (per serve)
-
Calories 251cal
-
Kilojoules 1050kJ
-
Protein 13g
-
Total fat 6g
-
–Saturated fat 4g
-
Carbohydrates 40g
-
–Sugars 25g
-
Dietary fibre 10g
-
Sodium 550mg
-
Calcium 200mg
-
Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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