Black bean and tomato stew

Name: Black bean and tomato stew
Cook time: PT< 20 minsM
Yield: 2
Cuisine: Gut and metabolic health
Ingredients: 1.000 can (14 oz) black beans; 1.000 can (14 oz) tomatoes; 2.646 oz feta cheese; 2.000 pcs garlic cloves; 1.000 pcs onion; 1.000 pcs avocado; 0.000 a handful of cilantro (fresh); 2.000 tbsp cacao powder; 1.000 tbsp cooking oil; 1.000 tsp cinnamon (ground); 0.250 tsp chili flakes; 0.000 tsp salt and pepper (to taste)

lunch/dinner

vegetarian

< 20 mins

stove

Ingredients

Imperial Metric

1 can (14 oz) black beans
1 can (14 oz) tomatoes
3 oz feta cheese
2 garlic cloves
1 onion
1 avocado
a handful of cilantro (fresh)
2 tbsp cacao powder
1 tbsp cooking oil
1 tsp cinnamon (ground)
¼ tsp chili flakes
salt and pepper (to taste)

Allergens are marked in bold.

Method

1. Peel and slice the avocado, crush the garlic, and finely dice the onion. Roughly chop the fresh cilantro.
2. Heat the cooking oil in a large pan over medium heat. Add the onion and garlic and sauté for 1–2 minutes until fragrant and slightly softened. Add the tinned tomatoes and drained black beans and stir in the cacao powder, cinnamon, and a pinch of salt and pepper. Simmer for 7–10 minutes until the mixture thickens slightly. Add a splash of water if it becomes too dry.
3. Spoon the stew into plates. Top with crumbled feta, avocado slices, a sprinkle of chili flakes, and the chopped cilantro. Serve warm.

Nutritional Information

Average nutritional values	Per serving (recipe serves 2)
Energy	575 kcal
Fat	33.0 g
of which saturates	9.7 g
Carbohydrates	34.1 g
of which sugars	9.8 g
Fibre	18.7 g
Protein	16.6 g