After a request on my Instagram page (which has recently reached over 500 followers! High fives for all!), I am posting the recipe for this dish. I make it most weeks as is it most delicious cold, which suits the lunchboxes of both the chap and I. He likes his with grilled turkey on top, I prefer a drizzle of tahini. Please note, I am yet to experience eating this hot, but I’m sure it’s delightful!
Spicy rice and bean bowls
Makes four to five tupperware pots, depending on your portion preference
1 red onion, peeled and diced
1 courgette, cut into quarters then sliced
1 bell pepper, de-seeded and cut into small bits (so helpful, I know, but I mean like not strips, just pieces)
10 cherry or plum tomatoes, cut into halves
1 can of black beans, drained and rinsed thoroughly
1 clove of garlic, peeled and grated
1 tbsp tomato puree, dissolved in a little tap water
salt and pepper
Cajun spice (or chilli powder, or oregano, or a mix of whatever you got and enjoy)
1 medium to large sweet potato, peeled and cubed
180g brown rice
1) Set up a large pan of boiling water to cook the rice. I cook my rice the Deliciously Ella way, spiking the water with lemon juice and tamari. If I top up the water whilst the rice is cooking, I add a dash more to the pan. Brown rice takes around 45 minutes to cook.
2) Get your sweet potato cubes in a small roasting dish. Sprinkle with salt, pepper and paprika, then attack with spray oil. Heat the oven to 200C, and when it’s up to temperature, cook the cubes for 20 minutes, stirring to turn halfway through. When they are done, remove from the oven and leave to one side.
3) Meanwhile, heat a large pan until quite hot. Add a glug of olive oil. Swoosh it. Add the onion, pepper and courgette and listen out for that gorgeous sizzle. Turn the heat down and saute the vegetables gently for around twenty minutes. Don’t forget to stir.
4) Add the tomatoes and the garlic. Cook for a further few minutes before adding the drained beans to the mix. Stir to combine.
5) Now we hit it with flavour. Scatter over your spices and seasonings of choice, always remembering to include a little salt and pepper. Stir through the tomato puree and taste taste taste. Add more of what your tastebuds tells you it wants.
6) When the rice is cooked, drain it, then add it to the pan and use your serious arm muscles to stir everything together, including the sweet potato cubes. Leave it to cool in the pan if you wish, but I tend to plonk mine into the tupperware straight away. Leave to cool down thoroughly on the side before refrigerating. These bowls will last four days – maybe longer, but I haven’t tested that yet!