One of the secrets to healthy ageing and longevity seems to be a regular intake of legumes such as lentils, chickpeas, kidney beans and black beans. They form the basis of every Blue Zones diet in the world, and in fact these populations often eat at least four times as many beans as we do in Australia. One large multi country study found that eating 20 grams of beans daily reduced a person’s risk of dying in any given year by about 8%.
They key to enjoying beans regularly is cooking them properly to reduce their lectin content (soaking overnight & draining before cooking or using a pressure cooker) and adding plenty of nutritious seasoning and sauces.
This Mexican bean recipe can be simplified by using ready made, organic GF burritos or wraps, and canned black beans or kidney beans.
Fun fact … black beans are rich in anthocyanins, the flavanoids that also make blueberries, purple cabbage and red onions so nutritious.
INGREDIENTS
Gluten Free, Dairy free
We use all organic or biodynamic ingredients
Serves 3-4
Black bean chilli
- 1 clove garlic, peeled & finely diced
- 1 small red onion, peeled & finely diced
- 1 small, hot chilli, finely chopped (add more if you want a really hot dish)
- 1 tsp cumin powder
- 1 tbsp extra virgin cold pressed olive oil
- 3 cups soaked & cooked black beans, or 2 cans black beans, drained & rinsed well
- 6 large tomatoes (or 3 cans)
- ½ cup chopped fresh coriander
- 1 cup finely chopped spinach leaves
- 1 tbsp vegetable stock or 2 tsp pink lake salt
- 1 cup filtered water
Burritos
- 2 free range eggs
- 1 cup coconut milk
- ¾ cup tapioca flour
- 3 tbsp coconut flour
- 2 tsp paprika
- 2 tsp cumin
- ½ tsp chilli
- ½ tsp pink lake salt
- Extra virgin cold pressed olive oil
Guacamole
- 2 ripe avocados, mashed
- 1 tbsp finely chopped coriander
- ¼ red onion finely chopped
- ½ tomato finely chopped
- ½ tsp pink lake salt
- Squeeze of fresh lime juice
Coconut yoghurt dressing
- 1 cup coconut yoghurt
- Squeeze fresh lime juice
- 1 tbsp finely diced coriander
TO MAKE
Black bean chilli
- Heat garlic, onion, cumin & chilli in olive oil in large , deep pan, over gentle heat, until soft.
- Add remaining ingredients and cook covered for approximately 30-45 minutes or until beans are thoroughly cooked. Stir regularly.
- If desired blend roughly in food processor or with stick blender until chunky.
Optional
- This dish can be cooked in a pressure cooker using raw black beans. Begin with the first step, then add the remaining ingredients including the black beans, and a further 1 1/2 cups of filtered water. Pressure cook for 20 minutes.
Burritos
- Whisk eggs and coconut milk together in a small bowl.
- Blend dry ingredients together in a large bowl then mix in egg mixture until you get a smooth consistency.
- Heat a heavy based pan to medium/hot and add a little olive oil.
- Pour mix into pan to form burrito and allow to cook for 2-4 minutes until golden underneath.
- Flip and cook a further 2-4 minutes until cooked through.
- Keep warm while cooking remaining burritos.
Guacamole
- Mix all ingredients together and keep chilled until ready to use.
Coconut yoghurt dressing
- Mix all ingredients together and keep chilled until ready to use.
TO SERVE
- Lay out all components in the middle of your dining table, give everyone a large plate and have fun making your own burrito masterpieces. We start with a burrito, top with chilli beans, add guacamole and coconut yoghurt dressing and serve with a green salad. These gf burritos can be a bit fragile so folding or rolling them up is not always possible!
