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Black Bean Bowl
Hauptgericht

Black Bean Bowl

40 Min.Für 4Nutri-Score A€
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was Sie brauchen

Zutaten

4 Personen
  • garlic pasteVorräte15 g
  • white onion (minced)Obst & Gemüse1 Stück
  • celery stick (finely chopped)Obst & Gemüse1 Stück
  • smoked paprikaGewürze2 g
  • cuminGewürze2 g
  • oregano (dried)Gewürze1 g
  • tomato pasteVorräte15 g
  • vegetable stockVorräte240 ml
  • black beans (canned, drained)Vorräte480 g
  • bay leavesGewürze2 Stücke
  • fresh thyme (leaves picked)Obst & Gemüse3 g
  • salt (to taste)Gewürze3 g
  • black pepper (to taste)Gewürze1 g
  • tomatoes (diced, for garnish)Obst & Gemüse150 g
  • fresh herbs (for garnish)Obst & Gemüse10 g
  • plantain (sliced and fried)Obst & Gemüse1 Stück
  • yoghurt (for garnish)Milchprodukte120 g
  • lime (cut into wedges)Obst & Gemüse1 Stück
  • rice (to serve)Getreide300 g
  • vegetable oil (for frying)Vorräte30 ml

pro Portion

Nährwerte

379kcal

Kohlenhydrate
61 g
Eiweiß
14 g
Fett
9 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Bratpfanne
  • Stielkasserolle
  • wooden spoon

Schritt für Schritt

Zubereitung

  1. Sauté the aromatics

    • Heat the oil in a pan and fry the garlic paste, minced onion and celery until soft and browning.
    Schritt 1
  2. Toast the spices

    • Add the smoked paprika, cumin, oregano and tomato paste and toast for a couple of minutes.
    Schritt 2
  3. Simmer the beans

    • Add the black beans, vegetable stock, bay leaves, thyme, salt and pepper.
    • Simmer to thicken and reduce, until the beans soften and the flavours develop.
    Schritt 3
  4. Cook the rice and fry the plantain

    • Cook the rice according to the packet instructions.
    • Fry the sliced plantain until golden.
    Schritt 4
  5. Serve

    • Serve the beans with the rice, diced tomatoes, fresh herbs, fried plantain, yoghurt and lime.
    Schritt 5