Black beans are good antioxidants with an outstanding source of anthocyanin flavonoids; they also provide about 180 milligrams of omega-3 fatty acids per cup and are an excellent source of molybdenum, a very good source of folate, and a good source of copper, manganese, vitamin B1, phosphorus, protein, magnesium, and iron. One cup of cooked black beans provides about one-third of a day’s protein requirement. This recipe can be a meal on its own or as part of a barbeque spread. The flavour is fresh and the colours are vibrant (recipe from Hetty McKinnon’s “Community”).
- 1kg butternut pumpkin cut into cubes
- 3-4 Tbsp olive oil
- Salt & black pepper
- 5 corn cobs
- 1 tsp paprika
- 500g cooked black beans (about 2 cans)
- ½ cup pumpkin seeds, toasted
- ½ cup coriander leaves, chopped
- 50g manchego cheese, grated
- 1 lime, cut into wedges
- 1 garlic clove, crushed
- 1 tsp Dijon mustard
- 2 tsp white wine vinega
- 5 Tbsp olive oil
- ¼ cup coriander leaves, chopped
- ½ cup natural yoghurt
- 1 jalapeno chilli, finely chopped
Preheat oven to 200C.
Place the pumpkin on a large baking tray, coat in 2-3 tablespoons of olive oil and season well with salt & pepper. Bake for 20-25 mins or until tender. Set aside to cool slightly.
Heat a griddle pan or barbeque to high. Drizzle remaining olive oil over the corn and place on the pan or BBQ, turning it every minute or so to ensure all sides are blackened. When the corn has been cooked, run a sharp knife down each side to remove the kernels. Add the paprika to the corn and toss well.
Cumin vinaigrette: which together all the ingredients and set aside.
Jalapeno yoghurt: combine the ingredients and set aside.