Middle Eastern Style Runner Beans with Wild Rice
Despite being a bit dubious, this actually went down well with the family. It's great for using up a glut of beans in the garden, or seasonally cheap beans at the farmers market and the wild rice adds some interesting variety.
Ingredients
- 4 tbsp coconut oil
- 2 onions
- 3 garlic cloves (finely chopped/crushed)
- 1.5 tsp cumin
- 1 tsp paprika
- 1 can black beans (drained and rinsed)
- 400 g tomato passata
- 400 g runner beans (topped, trimmed and cut into 1.5cm slices on the diagonal)
- 250 ml vegetable stock
- 120 g wild rice
- salt and pepper
- 8 tbsp natural yoghurt ((optional))
- 50 g sliced almonds ((optional))
Instructions
- Put the oil on to heat in a large pan and peel and chop the onion.
- Cook the onion on a low heat for 10-12 minutes until soft.
- Whilst the onions cook, chop the runner beans. Cut off the ends and trim off the sides to remove strings (especially if they are larger or older beans. Younger beans will not need much removed). Cut into 1.5cm slices on the diagonal.
- Add the garlic, cumin and paprika to the onions. Turn the heat up slightly and cook for another couple of minutes.
- Add the black beans, tomatoes, runner beans and stock. Bring to the boil, cover and simmer gently for about 40-45 minutes, until the runner beans are very soft.
- Whilst this is cooking, boil the rice for around 35-40 minutes or until it has split down the middle so you can see the white middles. It should have some bite, but not be hard/crunchy.
- Season the beans mix with salt and pepper to taste and serve on top of the drained rice, topped with a dollop of yoghurt and a sprinkling of sliced almonds.
Notes
Prep tips:
Runner beans can be stringy if the sides aren't removed. Use a sharp knife to chop a fine strip off the top and bottom of the beans to remove strings (especially if you have some more sentitive eaters).
Health Tips:
Wild rice isn't actually a rice, it's a different species of grass. Varying up the rice we use is great for increasing the diversity of foods we eat, which our gut microbiome loves. Wild rice also has that fibre rich outer husk for excellent blood sugar management and healthy guts.
Eco Tips:
Runner beans generate quite a bit of waste from their prep. Try to make sure it gets composted rather than landing up in landfill. They're very seasonally grown in the UK in gardens and smallholdings so keep your eye out for cheap beans from neighbours and at farmers markets.
NUTRITION: Amount and (% RDA)
Calories: 506kcal (25%)Carbohydrates: 65g (22%)Protein: 18g (36%)Fat: 23g (35%)Saturated Fat: 13g (81%)Polyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.003gCholesterol: 5mg (2%)Sodium: 308mg (13%)Potassium: 1260mg (36%)Fiber: 15g (63%)Sugar: 14g (16%)Vitamin A: 1432IU (29%)Vitamin B1: 0.4mg (27%)Vitamin B2: 1mg (59%)Vitamin B3: 5mg (25%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 0.1µg (2%)Vitamin C: 29mg (35%)Vitamin D: 0.04µgVitamin E: 6mg (40%)Vitamin K: 47µg (45%)Calcium: 185mg (19%)Copper: 1mg (50%)Folate: 185µg (46%)Iron: 6mg (33%)Manganese: 1mg (50%)Magnesium: 192mg (48%)Phosphorus: 418mg (42%)Selenium: 5µg (7%)Zinc: 4mg (27%)
Tried this recipe?Let us know how it was!
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