•Adding black beans to your diet may help lower blood cholesterol and high blood pressure.
•It not only improves insulin sensitivity but also keep you fuller for longer.
Black beans, commonly known as ‘Njahi’ are is what experts are now referring to as the miracle food as it not only improves insulin sensitivity but also keep you fuller for longer.
Adding black beans to your diet may help lower blood cholesterol and high blood pressure levels.
- 5 cups cooked black beans, pre-boiled
- 3 tablespoons cooking oil
- 1 teaspoon cumin seeds
- 1 large onion, finely chopped
- 4 large garlic cloves, crushed
- 2 medium tomatoes
- ½ tablespoon ground coriander
- ½ teaspoon garam masala
- ½ teaspoon turmeric
- 2 - 2.5 cups vegetable stock or water
- 4 tablespoons coconut cream
- ¼ teaspoon cayenne pepper (optional)
- Salt to taste
- 3 tablespoons fresh cilantro leaves to serve, finely chopped (optional)
Over medium heat, add cooking oil to the sufuria and then add cumin seeds. Heat until they brown and crackle, before adding the onion. Cook around five minutes until onions are lightly browned.
Add garlic and for cook one minute then add tomatoes. Stir until tomatoes are soft and disintegrating.
Add the salt, cayenne, cilantro, garam masala, and turmeric. Combine.
Add your Njahi and vegetable stock or water then mix. Add salt and simmer.
Add the coconut cream, and half the cilantro leaves, then mix well and sprinkle the remaining cilantro leaves on top to serve.
Enjoy with chapati, rice or beef stew.