Black Bean & Butternut Balti

Protein, fiber, and pungent polyphenols abound in this tasty dish that’s good for your gut, heart, brain, and more:

You will need

• 2 cans (each 14 oz or thereabouts) black beans, drained and rinsed (or: 2 cups black beans, cooked, drained, and rinsed)
• 1 butternut squash, peeled and cut into ½” cubes
• 1 cauliflower, cut into florets
• 1 red onion, finely chopped
• 1 can (14 oz or thereabouts) chopped tomatoes
• 1 cup coconut milk
• ½ bulb garlic, crushed
• 1″ piece of fresh ginger, peeled and finely chopped
• 1 fresh red chili (or multiply per your preference and the strength of your chilis), finely chopped
• 1 tbsp black pepper, coarse ground
• 1 tbsp garam masala
• 2 tsp cumin seeds
• 2 tsp ground coriander
• 1 tsp ground turmeric
• 1 tsp ground paprika
• ½ tsp MSG or 1 tsp low-sodium salt
• Juice of ½ lemon
• Extra virgin olive oil

Method

(we suggest you read everything at least once before doing anything)

1) Preheat the oven to 400℉ / 200℃.

2) Toss the squash and cauliflower in a little olive oil, to coat evenly. No need to worry about seasoning, because these are going into the curry later and will get plenty there.

3) Roast them on a baking tray lined with baking paper for about 25 minutes.

You can enjoy a 10-minute break for the first 10 minutes of that, before continuing, such that the timing will be perfect:

4) Heat a little oil in a sauté pan (or anything that’s suitable for both frying and adding volume; we’re going to be using the space later; everything is going in here!) and fry the onion on medium for about 5 minutes, stirring well.

5) Add the spices/seasonings, including the garlic, ginger, and chili, and stir well to combine.

6) Add the tomatoes, beans, and coconut milk, and simmer for 10 minutes. You can add a little water at any time if it seems to need it.

7) Stir in the roasted vegetables (they should be finished now), and heat through. Add the lemon juice and stir.

8) Serve as-is, or with your preferred carbohydrate (we recommend our Tasty Versatile Rice recipe), or if you have time, keep it warm for a while until you’re ready to use it (the flavors will benefit from this time, if available).

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Chickpeas vs Black Beans – Which is Healthier?
• Butternut Squash vs Pumpkin – Which is Healthier?
• Our Top 5 Spices: How Much Is Enough For Benefits? ← 5/5 today!

Take care!