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Black-eyed beans with brown rice, baked chicken and avocado

Somi Igbene PhD ANutrJanuary 5, 2021

This nourishing black-eyed bean stew makes the perfect lunch or dinner paired with brown and baked chicken.

Who else loves beans?

Yup, me too!

Shame they get such a bad rap because some people find them difficult to digest.

Digestion-wise, some beans are worse than others. But, generally, smaller beans and lentils are the easiest to digest.  If you’re new to beans, start with small beans like black-eyed beans, aduki beans, haricot beans, black beans and red lentils.

Eat small portions and as your digestive system gets used to them, you can attempt the bigger varieties like red kidney beans and butter beans.

Beans are the most delicious when you cook them in tomato-rich stews with lots of herbs and spices. You can pair them with rice, potatoes, plantains and yams or use them as a toast topping.

I cooked these beans in a rich tomato-stew seasoned with Harissa and served them with rice, baked chicken and avocado. These components together produce a balanced meal with complex carbs, protein, and healthy fat.

black-eyed beans | Pinterest

Nutritional Highlights

Fibre-rich:

Black-eyed beans are a fantastic source of fibre. They provide approximately 5g of fibre per 100g serving. Brown basmati rice and spinach are sources of fibre too. This meal provides approximately 8.5g of fibre serving, 28% of the recommended daily intake (RDI)!

Protein:

Protein is the second most abundant compound in our bodies after water. We need it to repair damaged cells and tissues, make hormones, grow muscles and maintain immune health.

Chicken is an excellent source of protein, and black-eyed beans are a good source of plant proteins. This meal provides an amazing 49g of protein per serving.

Minerals:

This meal is rich in iron, which we need for proper red blood cell function. It is also rich in zinc, which is important for immune health and healthy skin. Per serving, this meal provides 2.9mg iron (21% RDI) and 2.3mg zinc (23% RDI).

Vitamins:

This meal is rich in antioxidants vitamin A and E, folates and vitamin B12.

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Black-eyed beans|Spinach|Avocado

Black-eyed beans with brown rice, baked chicken and avocado

  • Author: Somi
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: Serves 1 1x
  • Category: Lunch/Dinner
  • Method: Stove
  • Cuisine: N/A

Description

A hearty black-eyed bean tomato-rich stew seasoned with harissa. Pairs perfectly with wholegrain rice and baked chicken


Ingredients

Scale
  • 40g brown basmati rice, cooked according to instructions on the packaging
  • 118g black-eyed beans, cooked
  • 1 small shallot, finely chopped
  • 1 small garlic clove, finely chopped
  • 1 tablespoon tomato puree
  • 50g cherry tomatoes, halved
  • 120g chicken breast
  • 2 teaspoons harissa seasoning
  • 1 vegetable stock cube
  • 1/4 small avocado
  • Salt and black pepper to taste

Instructions

  1. Combine half teaspoon olive oil with 1 teaspoon harissa to form a thick paste the set aside. Cut diagonal lines into the chicken then spread harisa paste all over the chicken. Allow to marinate for 10 minutes in the fridge then bake in the oven for 20 minutes at 200C. Once cooked keep warm and set aside.
  2. Heat remaining olive oil in a medium pan. Fry shallots for 1 minute until softened then add garlic, tomato paste and chopped cherry tomatoes. Fry for a few minutes then add cooked beans, vegetable stock cube and the remaining harissa. Add a small splash of water, then cook on a simmer for 4 minutes until the beans are hot.
  3. Add spinach, season with salt and pepper, if needed then take the pan off the heat.
  4. Serve beans over basmati rice with baked chicken on the side. Top with avocado and garnish with a turn of black pepper and fresh coriander if you wish.


Nutrition

  • Serving Size: Serves 1
  • Calories: 529
  • Sugar: 3.9g
  • Sodium: 109mg
  • Fat: 13g
  • Saturated Fat: 2.9g
  • Unsaturated Fat: 7.4g
  • Carbohydrates: 54g
  • Fiber: 8.5g
  • Protein: 49g

Keywords: High-fibre

Comments (2)

  • Kelly Powers

    January 13, 2021 at 6:26 AM

    This looks great and very well balanced! I love all the color on the plate. Will have to give it a try this week!

    1. Somi

      January 15, 2021 at 8:08 PM

      Thanks a lot! I hope you enjoy it 🙂

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