Black Bean Beef and Brown Rice

beef-in-black-bean-sauce

Beef in Black Bean Sauce with Brown Rice Pasta

Stir fries are a super quick and easy meal to make during the week. I love to slow cook but I don’t mind cooking during the week as long as the dish is easy. To be honest, I read a recipe on Cookies and Carrot Sticks blog about stir fries and it gave me an idea. I had been meaning to make this recipe for ages and after reading the stir fry on that blog I thought I would give it a go.

Black beans are the type of food that everyone can keep in their kitchen cupboards. They are classified as legumes. Black beans are in fact the edible seeds of the plant. These beans are like other legumes such as peas and lentils as they are very high in protein and fibre content. It is easy to benefit from these beans’ nutrition as they are an extremely affordable source of disease fighting antioxidants and packed with numerous vitamins and minerals.

Many studies now link eating black beans with helping to protect against inflammation, heart disease, weight gain, diabetes, certain cancers and common nutrient deficiencies that we often see in many eating a western diet. The health benefits of black beans are their high nutrient content which make them a good choice for both plant based eaters and meat eaters alike.

When I made this dish I really didn’t think my little family would enjoy it. I tend to get slightly apprehensive trying new recipes as my family can be fussy. However, I was very pleasantly surprised to see empty bowls at the end of the meal. For a super healthy meal everyone in this house ate it so well worth a try.

Serves 4

beef-in-black-bean-sauce-1

Beef in Black Bean Sauce with Brown Rice Pasta

  • Sharp knife
  • Chopping board
  • Saucepan
  • Plastic brush
  • Nutribullet or hand blender
  • Wok or large frying pan
  • Tablespoon

Ingredients for the sauce

  • Black beans x 2 400g
  • Spring onions x 1 bunch
  • Garlic x 2 cloves
  • Ginger x 2 inch piece
  • Tomato puree x 2 tbsp
  • Tasmari x 1 tbsp
  • Fish sauce x 1 tbsp
  • Date syrup or maple syrup x 1 tbsp
  • Salt and pepper to taste
  • Olive oil for pan

Ingredients for Stir Fry

  • Steak x 500g
  • Spring onions x 1 bunch
  • Garlic x 2 cloves
  • Carrots x 2
  • Courgettes x 2
  • Red pepper x 1
  • Bamboo shoots x 1 240g tin (optional)
  • Water Chestnuts x 1 240g tin (optional)
  • Green beans x 200g
  • Olive oil for pan

Method for the sauce

  • Remove the skin from the ginger and the garlic.
  • Then slice thinly and set aside.
  • Chop the spring onions into 1/2 cm pieces removing the tops and the tails
  • Put the saucepan on a medium to high heat.
  • Drizzle the olive oil and spread evenly using the plastic brush.
  • Add in the ginger, the spring onions and the garlic and fry until they start to soften.
  • Next add the tomato puree, tasmari, fish sauce, date syrup and fry for a further two minutes.
  • Then add in the black beans, bring to the boil and then leave to simmer for five minutes.
  • Add salt and pepper to taste.
  • Leave to cool.
  • Once it has cooled add all the ingredients to the Nutribullet or use the hand blender and blend together.

Method for the Stir Fry

  • Peel the carrots and slice them.
  • Next slice the courgettes and red peppers.
  • Chop the spring onions in 1/2 cm pieces removing the tops and the tails.
  • Slice the steak removing any unwanted fat.
  • Put the wok or large frying pan on a high heat and drizzle the base with olive oil.
  • Spread the oil evenly using the plastic brush.
  • Once the pan is heated add in the steak and cook until it has browned.
  • Remove onto the plate using the slotted spoon.
  • You may need to do this in batches.
  • Next add in the onions and fry until it has softened.
  • Then add in the other vegetables and fry for a further two to three minutes.
  • Add the beef back into the pan.
  • Finally add the sauce, bring to the boil and leave to simmer while you cook rice or pasta to serve.
  • Then serve and enjoy.
beef-in-black-bean-sauce-2jpg

Beef in Black Bean Sauce with Brown Rice Pasta

Thanks to Cookies and Carrots Sticks for this idea as it worked brilliantly for us. The best part about this meal is that it’s simple, fast and easy. The sauce can also be made at the weekend, frozen then defrosted and eaten during the weekend for a very fast meal. I used leftover beef from a Sunday roast the first time so I didn’t have to cook the beef. It worked well. We also ate this dish with brown rice pasta which can be bought on Amazon. You can eat this with rice or noodles. We had ours with brown rice pasta because it was quick. However you decide to eat this dish, as always, please enjoy.

 

Please note that any advertising on this blog is not going to cost you as a consumer. I will get a small percentage of the costs of the item which will help me to continue with my blog and vlog. Thank you.