Black beans can be found on almost all South American menus and Argentina is no exception – especially since one species originated in the Andes and the people of Argentina have been eating them ever since. They are an outstanding source of cholesterol-lowering fibre – like most legumes and over and above this, the high fibre content prevents blood sugar levels from rising too quickly after a meal – perfect for diabetics or those suffering from hypoglycaemia. Combined with brown rice, they provide fat-free high quality protein and extraordinarily good taste – so go out, by a tin or two and try this!

Ingredients

• 500 g black beans, rinsed and drained
• 2 large onions, diced
• 6 cloves garlic, chopped
• 410 g tomato sauce (fresh or tinned)
• 3 large tomatoes, peeled and diced
• 2 lemons, grated zest and juice
• 2 tsp sugar
• 50 ml olive oil
• 1 tsp lightly toasted, freshly ground cumin
• 2 tsp cayenne pepper
• 50 g fresh coriander leaves, chopped
• 25 g fresh parsley, chopped
• 50 g green onions, chopped
• Sea salt to taste
• To garnish: 10 g chopped fresh coriander leaves

Method

• Fry  the onions in the oil until they are translucent and then stir in the black beans, the garlic, the tomato sauce, the diced tomatoes, the cumin, the lemon zest, the cayenne pepper and salt to taste and bring to a brisk simmer, turn down and allow to simmer for about 10 minutes.
• Add 50 g of fresh coriander and all the parsley and simmer for another minute or two – then stir in the green onions and remove from the heat.
• Dissolve the sugar in the lemon juice and stir into the beans, combine well and the check and correct the seasoning.
• Garnish with the rest of the fresh coriander and serve hot.