Step 1

Wash the onion, red bell pepper and garlic.
Cut the onion and the red bell pepper into small pieces. Cut the garlic in half and crush it with the flat part of your knife.

Step 2

Preheat your cooking pot, medium heat, add 2 tbsp of olive oil.
Saute the onion and garlic for about 2 min till they are glazed. Add the red bell pepper and saute for another 2 min.
Now add the canned tomatoes, chili, oregano, salt, cumin and bring it to boil.

Step 3

Stir in the canned black beans together with their liquid and add the bay leave.
Cook it under medium heat for about 30 min.

Step 4

In the meantime while the black beans are cooking prepare the rice.
Rice naturally contains the toxic element arsenic. You can check out different methods discussed on web to reduce the amount of arsenic in your boiled rice. This is the one I use: Rinse the rice until the rinsing water comes out clear. Add 10 cups of water to 1 cup of rice into your cooking pod and bring it to boil. Boil it for about 6 min. Pour out the water. Your rice in the cooking pod will be still wet. So, put the cooking pod with the wet rice back on the stove. Keep it on low heat until the remaining water evaporates.

Step 5

After 30 min turn off the heat, remove two cups of the black bean stew, put it into a bowl, mash it with a fork and return it into the cooking pot. This adds a nice texture to your stew.
Stir in 2 tbsp of balsamic vinegar, 1 tbsp of olive oil. Add some more salt, pepper according to your taste.
Rinse the fresh coriander.
Serve the stew. Add the rice and garnish it with fresh coriander.

When you buy canned tomatoes check the list of ingredients. Best taste you get with those which contain pure tomatoes only and are not filled up with tomato juice. You will get the best taste out the black beans if you use dry beans (250g to serve 4 person), soak them in water over night, remove the soaked water, add fresh water to your black beans and cook them for about 1 hour until the beans are soft. Dry beans are also cheaper. You will save approx. 30% on this dish.

Enjoy!

* Nutrition details:

Glycemic load (GL): Indicates how much glucose your meal contains and how this will affect the insulin reaction in your body. You can use a total consumption value of 100g GL per day as orientation. Meaning, if you have 3 meals per day, try to stay below the 33g GL per meal to avoid overconsumption of natural sugar.

Protein / 100 kcal: In order to have a filling meal and to ensure to achieve the recommended minimum protein intake of 0.8g protein / kg body weight per day a ration of more than 3g protein / 100 kcal is a good orientation for this indicator for each meal.

Vitamins and minerals: Percentages represent the percentage of recommended daily intake (based on FDA’s Daily Value). Mentioned vitamins and minerals have a particular high nutritional density in this dish. Means, if you would only eat this dish for one day, you would easily exceed the 100% of recommended daily intake for the mentioned mineral or vitamin. Please take into account that these values are just for orientation and might vary depending on your individual situation e.g. if you are a professional athlete, pregnant etc.

Costs: Approx. costs of organic ingredients in Germany