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Now it’s one thing trying to eat healthily yourself, it’s a whole ‘nother thing (is that even English?) trying to get your kids to eat your healthy creations. So, I had a ‘punch the air’ moment when I made this and both kids (the younger, carb-hating pescatarian and the older, carb-loading carnivore) said they LOVED it (yes, not just liked it but LOVED it!). I am resisting the urge to serve it up for every other meal in case they go off it but suffice to say, this is a winner.
SERVES: 4 generously
KITCHEN TIME: 10 mins prep, 35 mins cooking
1 tbsp olive oil
1 small onion, finely diced
2 tsp paprika
2 tsp ground cumin
2 tsp coriander
¼ tsp chilli powder (more if you like it spicy)
2 carrots peeled and finely diced or grated
1 tin of chopped tomatoes
2 tbsp tomato concentrate/puree
1 tsp brown sugar
Water as needed
2 x tins of black beans, drained and rinsed
Salt and pepper
PREP TIP: If you prep the veg in advance you can have this on the table in under half an hour.
METHOD: Place a large saucepan on a medium heat, add the oil and fry the onion gently for 3-4 minutes. Add the spices and fry for a further minute. Add the carrot and tomatoes, stir in the tomato concentrate, sugar and add enough water to cover. Simmer for 10 minutes. If you don’t want it chunky you can blend the sauce at this point. Taste the sauce and add salt and pepper. Add the beans and simmer for another 20 minutes, longer if you have time. Add a little more water if it gets too dry.
SERVING TIP: Best served with brown basmati rice and some Greek yogurt on the side. This recipe keeps brilliantly in the fridge for several days, in fact make it in advance for even better flavour.