Moroccan Black Beans with Yams and Currants
Makes about 4 cups (1 L)
This recipe complements the Fiesta Quinoa Salad with Lime Dressing for a hearty, tasty meal. It is low in fat yet rich in protein, minerals (calcium, iron, magnesium, phosphorus, potassium, and zinc), folate, and other B vitamins. To toast cumin, see Roasting Spices and Sesame Seeds (Stovetop Method) sidebar. If you prefer a milder dish, decrease the amount of chilies.
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
2 cloves garlic, minced
2 red chilies, minced
3 cups (750 mL) cooked or canned black beans, drained and rinsed
2 cups (500 mL) peeled, chopped yams, cut into 1/2-inch (1 cm) dice
2 1/2 cups (625 mL) water
1/2 cup (125 mL) currants
1 tablespoon (15 mL) toasted ground cumin
1 tablespoon (15 mL) ground coriander
1/2 teaspoon (2 mL) cinnamon
1/2 teaspoon (2 mL) salt
1/4 cup (60 mL) chopped fresh cilantro or parsley (optional)
1 tablespoon (15 mL) lemon juice
Heat the oil in a pot over medium heat; add the onion and cook for 3 to 5 minutes or until translucent. Add the garlic and chilies and cook for 1 minute. Stir in the black beans, yams, water, currants, cumin, coriander, cinnamon, and salt and bring to a boil. Cover, reduce heat to low, and simmer for 20 to 30 minutes or until the yams are soft. Just before serving, stir in the cilantro and lemon juice.
Per cup (250 mL): calories: 382, protein: 15 g, fat: 5 g, carbohydrate: 74 g (15 g from sugar), dietary fibre: 17 g, calcium: 97 mg, iron: 5 mg, magnesium: 135 mg, phosphorus: 282 mg, potassium: 1433 mg, sodium: 255 mg, zinc: 2 mg, thiamin: 0.5 mg, riboflavin: 0.2 mg, niacin: 5 mg, vitamin B6: 0.5 mg, folate: 232 mcg, pantothenic acid: 0.7 mg, vitamin B12: 0 mcg, vitamin A: 19 mcg, vitamin C: 50 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.4 g, omega-3 fatty acids: 0.2 g
Percentage of calories from protein 15%, fat 11%, carbohydrate 74%
