• About WordPress
    • WordPress.org
    • Documentation
    • Support
    • Feedback
  • Log In

HEALTHY-CHEF

Really good food...that's really good for you!

  • Home
  • Recipes
  • Pantry
  • Conversions
  • Quotes
  • About

Carrot mash with black beans & fried onions

July 8, 2015 by Justine Leave a Comment

 

IMG_1733

 

 

Carrot mash with black beans and fried onions
 
Save Print
Prep time
20 mins
Cook time
30 mins
Total time
50 mins
 
This is a Nigel Slater recipe, it looks gorgeous, tastes brilliant and is bursting with goodness and energy!
Recipe type: Accompaniment
Serves: 6 portions
Ingredients
  • 8-10 medium-large carrots, peeled and chopped into quarters
  • 1 tbsp chopped dill
  • x1 tin black beans
  • 2 cloves garlic, minced
  • 2 tsp coconut oil
  • small bunch coriander, chopped (several leaves reserved for garnish)
  • 2 red onions, peeled and sliced into rings
  • 2 tsps mustard seeds
  • 2 tsps chilli flakes
  • Sea salt and freshly ground pepper to season
Instructions
  1. Place carrot quarters in a steamer and steam for 25 mins, until really soft
  2. Meanwhile warm the coconut oil in a small pan add the garlic and fry f or 1 min
  3. Add the rinsed blackbeans, bring to the boil with 3 tbsp of the water used for steaming the carrots.
  4. Reduce to a simmer and season with sea salt.
  5. In a large frying pan add 1tsp coconut oil, when melted add the mustard seeds and fry for 1 min the seeds should start popping.
  6. Next add the onions and fry for several minutes till brown and slightly sticky.
  7. Stir in the chilli flakes, take off heat.
  8. Mash the carrots well with ¾ tbsp of the water used to steam the carrots.
  9. Add the dill and season well with sea salt and freshly ground pepper.
  10. Add the chopped coriander to the blackbeans stir and remove from heat.
  11. Pour into a serving dish, spoon over the blackbeans and fried onions, sprinkle with the remaining coriander leaves.
  12. Serve immediately.
  13. I love this dish with baked salmon or ginger & chilli spatchcock chicken (see my recipe section)
3.3.3077

 

Share the post "Carrot mash with black beans & fried onions"

  • Facebook
  • Twitter
Share

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

Filed Under: Accompaniments

« Banana & Blueberry Muffins
Baked Dill Salmon »

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

About me!

Hello, I love creating, converting and cooking recipes that taste really good and really are good for you!

Recent Posts

  • Brown Lentil & Tomato Soup
  • Fruit Crumble Squares
  • Turkey Burgers
  • Chicken katsu curry
  • Curried Carrot and Red Lentil Soup

Recent Comments

  • Abbie on Pineapple FlapJacks
  • Malou on Victoria Sponge
  • Mauro on Pearled Spelt & Vegetable Soup
  • matnemrooz on Carrot & Orange Cake
  • Shantay Broyhill on Omelette

Archives

  • December 2021
  • July 2021
  • May 2021
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015

Categories

  • 'Clean' Cleanse Friendly
  • Accompaniments
  • BBQ
  • Beef
  • Breakfast
  • Cakes & Bakes
  • Canapes
  • Chicken
  • Conserves
  • Drinks
  • Fish
  • Mains
  • Puddings
  • Salads
  • Seasonings/Marinades/Sauces
  • Snacks
  • Soup
  • Starters
  • Uncategorized
  • Vegetarian

Copyright © 2022 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

Posting....
 

Loading Comments...