Comforting, full of plant based protein and fibre this dish is perfect for batch cooking, freezing and meal prepping. You can serve this as a base for a cheesy bean dip or add it to nachos, burritos and rice bowls.
Start the night before by soaking your black beans. If using pre cooked beans it is about 5 cups of cooked beans. This is simple, add 1 1/2 cups of dried beans to a large pot with 6 cups of water and cover with a lid. After 12 hours, transfer to the stove and cook for about 1-2 hours until the beans are tender, adding more water if needed. Keep the bean broth as we will use some of it later.
Once your beans are prepped, dice your onions, garlic and capsicum and simmer on the stove in a large pot with some olive oil until tender.
Add the spices to the pot on a low heat for 1 minute to allow them to bloom. Followed by the tomato paste for another minute. Then add the beans, bean broth, bone or vegetable broth, quinoa and bay leaves.
Allow that to gently cook on a low heat for about 30-40 minutes until everything is soft and tender. Then use a masher to gently mash it, just a little to give it a creamy texture.
We love making this in a large portion as it is perfect for meal prepping. Once cooled you can separate it into individual portions and freeze for up to 4 months.
beans and lentilsHigh in protein and essential amino acids. Rich source of dietary fibre and vit B. Pre soak in a large bowl of water overnight. Rinse, add to a large pot of cold water and simmer for 1-2 hours or until tender.
grainsHigh in protein and natural fibre. Cooks quickly & the perfect addition to salads. 1 cup quinoa: 2 cups water/stock. Simmer for 12 mins. with the lid on. Fluff up with a fork. Store in an airtight container.
grainsA nutty-tasting grain high in protein and natural fibre & lower carbohydrate to regular white rice. Cooks quickly & makes the perfect addition to salads or as a rice replacement. 1 cup quinoa: 2 cups water/stock. Simmer for 12 mins. with the lid on. Fluff up with a fork like a couscous. Cooked quinoa may last in the fridge for up to one week. Store dry quinoa in an airtight container in a cool and dry place.
grainsHigh in protein and natural fibre. Cooks quickly & the perfect addition to salads. 1 cup quinoa: 2 cups water/stock. Simmer for 12 mins. with the lid on. Fluff up with a fork. Store in an airtight container.
grainsHigh in protein and natural fibre. Cooks quickly & the perfect addition to salads. 1 cup quinoa: 2 cups water/stock. Simmer for 12 mins. with the lid on. Fluff up with a fork. Store in an airtight container.
herbsBay leaves contain vitamins A and C, iron, manganese and calcium. Known to help provide pain relief for migraines and headaches, and support digestion due to supporting the breakdown of proteins. Add to soups, curries, sauces and stews for a rich depth of flavour. Store bay leaves in an airtight container, in a cool, dry place.
herbsSea salt flakes infused with smoke from real, untreated wood, with no artificial flavours or colours used in the process. It is a natural Marlborough solar sea salt smoked over Manuka wood fires.
spicesSmoked paprika or smoked Spanish paprika is made from peppers that are smoked and dried giving it a rich, smoky flavour. It is great to add smoky undertones to your dishes without adding any heat.
spicesMade from ground cumin seeds it is a robust spice that adds a punch to culinary dishes all over the world. It adds an earthy, nutty, and warm flavour. Traditionally known to be a benefit to the digestive system and they are said to increase the activity of digestive enzymes. A great addition to roast vegetables, curries and salad dressings.
spicesOne of the world's oldest spices, coriander powder is one of the most popular spices in Indian and Mexican dishes.
spicesDerived from dehydrated garlic and used to enhance the flavour of your cooking. Just add into your dishes whilst cooking. Garlic has antibacterial and antimicrobial properties.
herbsOregano is a herb from the mint family and is widely used in Mediterranean cuisine, particularly Greek and Italian. With a flavour balanced between sweet and spicy to bold and earthy, you'll often find it in tomato-centric recipes including pizza and pasta sauces, such as Napolitana and Bolognese. It is commonly combined with olive oil to create flavourful oregano oil. Oregano is high in anti-inflammatory properties and can help reduce oxidative stress and free radicals in the body. Store in an airtight container in a cool and dry place.
