Black bean & barley cakes with poached eggs
Take in two of your 5-a-day in these savoury pan-fried cakes, topped with a perfectly poached egg. This delicious brunch dish is quick to make and provides fibre, folate, vitamin C and iron
Spicy vegetable stew with coconut
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 1 tbsp rapeseed oil
- 2 large onionsthinly sliced
- 1 tbsp finely chopped ginger
- 3 garlic cloveschopped
- 1 large red chillideseeded and thinly sliced
- 1 tbsp thyme leaves
- 1 tsp cinnamon
- 1 tsp smoked paprika
- 2 tsp ground coriander
- 2 tsp cumin seeds
- 2 x 400g cans chopped tomatoes
- 800ml vegetable bouillon made with 4 tsp vegetable bouillon powder
- 2 green peppersseeded and cubed
- 1 sweet potatoseeded and cubed
- 2 plantainspeeled and sliced
- 160g brown basmati rice
- 2 x 400g cans red kidney beansdrained
- handful fresh corianderchopped, plus extra for sprinkling
- 140g thick, unsweetened coconut yogurt
Nutrition: per serving
- kcal603
- fat11glow
- saturates5g
- carbs97g
- sugars28g
- fibre21g
- protein19g
- salt0.3g
Method
step 1
Heat the oil in a large non-stick pan and fry the onions for 8 mins until softened and golden. Add the ginger, garlic, chilli and thyme and cook, stirring, for 1 min. Add the spices, stir briefly over the heat, then pour in the tomatoes and bouillon, and stir in the peppers, sweet potato and plantains. Cover and leave to simmer for 30 mins.
step 2
Meanwhile, boil the rice according to pack instructions. Stir the beans into the stew with the coriander and cook gently for 10 mins until the peppers are tender.
step 3
Spoon half the rice and stew into two bowls, top each with 2 tbsp yogurt and scatter with coriander, to serve. Cool the remaining stew and rice, then cover and chill to eat on another night with the remaining yogurt. To serve again, gently reheat the stew in a pan with a splash of water until bubbling. The rice can be reheated in the microwave.
