Superfood Siobhan

Healthy Plant Based recipes that make you look and feel great

Spicy Black Bean and Aubergine Stew

By Friday, May 31, 2013 , , , , ,



The weather was cold and miserable and I was really craving something spicy and warming for lunch. All I could find in the fridge other than food for salads was half an aubergine, and so this beauty was created.
This stew is perfectly warming on a cold day, and is so simple and easy to make too. The quantities can be multiplied as much as you need, and it can be served up to a whole family, or stored in the fridge if necessary.




Serves one very hungry person or two smaller portions.

You will need:

1/2 tbsp coconut oil
1/2 small onion
1/2 clove garlic
1 tbsp freshly grated ginger
1 tbsp paprika
1/2 tbsp ground cumin
1/2 tbsp ground coriander
1 can (400g) chopped tomatoes
230g black beans (I used a carton which I drained and rinsed)
1/2 cup fresh coriander
1/2 aubergine, chopped roughly

Heat the coconut oil in a pan and add all the spices. Cook lightly, making sure not to burn the spices, until they are lightly toasted and smell aromatic. Add the onion, garlic and aubergine and cook lightly until they are all coated in the spices. Add water if necessary to prevent them sticking or burning. Pour in the can of chopped tomatoes and stir well, and then put the lid on the pot, simmer, and allow the aubergine to cook down and soften for approximately 20-25 minutes, stirring occasionally. Make sure to add water to the stew if it gets too dry, as the moisture is what is necessary to make the aubergine soft and delicious. After approximately 25 minutes, remove the lid and pour in the beans and the fresh coriander. Turn up the heat and stir well, allowing it to bubble and thicken up, before pouring into bowls and serving alongside a grain of your choice.

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12 comments

  1. Hello there,

    Just wondering, are the recipes you give here for 1 serving?

    Thank you in advance, I can't wait to try that :P

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  2. Hello Amanda,

    At the start of each recipe it should give you an indication of how many it serves, however most are just for one person. This recipe here says it served me one very large portion, however it could also make two slightly smaller serves. I hope you enjoy it!

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  3. Hi Siobhan,
    Recipe sounds delicious! Any idea whether it freezes well..?
    Thanks so much!

    ReplyDelete
    Replies
    1. Hey! I've never tried freezing meals before, but I'm sure it would!

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  4. Hi Siobhan, thanks for all these amazing recipes
    i was wondering if the black beans have to be cooked before ??
    thanks

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    Replies
    1. Hey!
      Canned black beans are pre cooked :)

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  5. Hi! I was wondering if I could replace the coriander with basil. Would that be tasty?:)

    Love the recipe! xo

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    Replies
    1. As it is a middle eastern style recipe I think it would work best with parsley/coriander. If you leave out the spices then basil would work well!

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  6. Hi Siobhan, loving your blog and am now now a chia convert so thanks :). Just wanted to ask why you use coconut oil in particular? I've seen it in a few health food places but I noticed it's also high in saturated fat so I just wandered if there was a reason it's so popular in healthy recipes. I'm new to this so I might be missing something! Thanks! :)

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    Replies
    1. Hello there!
      That's so great to hear!

      Coconut oil is high in saturated fats, yes, but they come from plants and not animals, so they don't appear to have any negative health effects like animal fat does. The saturated fats from coconut have been proven to have a million health benefits! Check out this http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

      Also, it has a high smoke point, so unlike a lot of other oils, it isn't damaged when you use it to cook at high temperatures :)

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    2. That's really helpful, thank you! :)

      Delete
  7. Hi!:) i am 14 years old and currently sitting down for dinner and enjoying this recipe i made! It is so warming, comfy, and the mixture of flavor a makes it amazing:) my family is so happy i made it. They want me to make it some day for them! You're such an inspiration. Thank you so much. Keep up the good work:)

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